1 serving (200 grams) contains 300 calories, 10.0 grams of protein, 15.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 11.8 mg | 3% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 29.4 g | 10% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 5.9 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Southwest salad
Southwest salad is a vibrant dish inspired by Southwestern U.S. cuisine, combining diverse flavors like smoky, tangy, and spicy. Staple ingredients typically include romaine lettuce or mixed greens, black beans, corn, tomatoes, bell peppers, avocado, and grilled chicken or plant-based alternatives, topped with a zesty lime-cilantro dressing. Nutritionally, this salad is rich in dietary fiber, protein, healthy fats, and a variety of vitamins and minerals like vitamin C, potassium, and folate. It's a nutrient-dense meal that fits well into various healthy eating plans while providing sustained energy due to its balanced macronutrient profile.
Health Benefits
- High in dietary fiber from black beans, corn, and vegetables, which supports digestive health and helps regulate blood sugar levels.
- Rich in vitamin C from tomatoes, bell peppers, and lime juice, boosting the immune system and promoting skin health.
- Contains heart-healthy fats from avocado, which provide monounsaturated fats to support cardiovascular health.
- High in potassium from avocado and vegetables, which aids in regulating blood pressure and maintaining proper muscle function.
- Provides lean protein from grilled chicken or plant-based alternatives, essential for muscle repair and overall energy levels.
Dietary Considerations
Selection and Storage
Store the salad base (greens, vegetables) separately from the dressing and protein in an airtight container in the refrigerator for up to 3 days. Add dressing and avocado just before serving to maintain freshness.
Common Questions About Southwest salad Nutrition
Is Southwest Salad high in protein?
Southwest Salad can be high in protein depending on its ingredients. Salads that include grilled chicken, beans, or cheese often contain around 15-25 grams of protein per serving. If protein is a priority, ensure your Southwest Salad includes these components.
Can I eat Southwest Salad on a keto diet?
Southwest Salad can be compatible with a keto diet if you omit or limit high-carb ingredients such as black beans, tortilla strips, or corn. Opt for a version rich in low-carb vegetables like lettuce, avocado, and a protein source such as grilled chicken, paired with a high-fat dressing like sour cream-based ranch or avocado oil vinaigrette.
What are the health benefits of eating Southwest Salad?
Southwest Salad can offer several health benefits thanks to its mix of vegetables, proteins, and healthy fats. Ingredients like beans, avocado, and bell peppers provide fiber, vitamins (such as vitamin C and potassium), and healthy fats. However, packaged dressings or fried tortilla strips can add excess sodium and unhealthy fats, so choose these carefully.
How much Southwest Salad should I eat for a well-balanced meal?
A serving size of Southwest Salad typically ranges between 1.5 to 2 cups, providing around 300-500 calories depending on the ingredients. For a balanced meal, ensure it contains a good mix of protein, healthy fats, and fresh vegetables, and adjust portion sizes based on your daily caloric requirements and activity level.
How does Southwest Salad compare to Caesar Salad?
Southwest Salad generally has more diverse flavors and ingredients, such as beans, corn, and avocado, which contribute fiber and healthy fats. Caesar Salad is usually higher in calories due to creamy dressings and croutons, and tends to lack vegetables other than lettuce. If you're seeking a higher-fiber and nutrient-dense option, Southwest Salad is often a better choice.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Southwest Salad - Nutritional ProfileUSDA FoodData CentralComprehensive database entry providing detailed nutritional information on Southwest Salad ingredients and their nutrient content.
- Dietary Guidelines for Americans 2020-2025: Vegetable and Salad RecommendationsU.S. Department of Health & Human ServicesGuidelines emphasizing the importance of including nutrient-dense salads like Southwest Salad in a healthy eating pattern.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
