Southwestern salad

Lunch

Item Rating: 77/100

1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		5.9 mg	1%
Sodium		470.6 mg	20%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	7.1 g	25%
	Sugars	5.9 g
protein		9.4 g	18%
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

🍯 Low sugar

Source of Calories

Fat: 106 cal (37.3%)

Protein: 37 cal (13.2%)

Carbs: 141 cal (49.5%)

About Southwestern salad

Southwestern salad is a vibrant dish originating from Southwestern American cuisine, known for its bold flavors and diverse textures. It typically includes a mix of fresh lettuce, tomatoes, black beans, corn, red onions, avocado, and a zesty dressing, often lime or cilantro-based. Many variations also feature protein sources like grilled chicken or tofu and toppings such as shredded cheese or tortilla strips. This dish is a rich source of dietary fiber, protein, and healthy fats, thanks to the beans, avocado, and vegetables. Additionally, it provides key vitamins and minerals like vitamin C, potassium, and folate. Balancing macronutrients and micronutrients, Southwestern salad is both satisfying and nutrient-dense, making it a health-conscious meal option.

Health Benefits

• Rich in dietary fiber from black beans and vegetables, supporting digestive health and promoting satiety.
• Avocado provides heart-healthy monounsaturated fats and potassium, which help regulate blood pressure.
• Tomatoes and bell peppers are excellent sources of vitamin C, boosting immune health and aiding in collagen production.
• Corn offers a source of complex carbohydrates and magnesium, important for energy metabolism and bone health.
• Black beans are high in plant-based protein and iron, promoting muscle development and oxygen transport in the body.

Dietary Considerations

Allergens: Contains dairy (if cheese is included), gluten (if tortilla strips contain wheat), soy (if tofu is added)

Suitable for: Vegetarian (if no meat is included), gluten-free (if tortilla strips are omitted or gluten-free), vegan (if no animal products like cheese are used)

Not suitable for: Low-carb diets (due to beans and corn), nut-free diets (if certain dressings contain nuts)

Selection and Storage

Store the salad ingredients separately to maintain freshness. Assemble just before serving and avoid dressing the salad in advance to prevent sogginess.

Common Questions About Southwestern salad Nutrition

What is the nutritional content of Southwestern Salad?

Southwestern Salad typically contains around 200-350 calories per serving, depending on ingredients and dressing. It is a good source of protein (10-15 grams per serving if chicken or beans are included), dietary fiber from vegetables and beans (5-8 grams), and vitamins A and C from ingredients like lettuce, tomatoes, and peppers. However, calorie content can increase with cheese, tortilla strips, or creamy dressings.

Is Southwestern Salad compatible with a keto or low-carb diet?

A Southwestern Salad can be keto-friendly if modified, for example, by removing high-carb ingredients like beans, corn, and tortilla strips. By focusing on low-carb vegetables, grilled protein (like chicken or steak), avocado, and a low-carb dressing, it can provide roughly 8-12 grams of net carbs per serving, dependent on modifications.

What are the health benefits of eating a Southwestern Salad?

Southwestern Salad is nutrient-dense, providing dietary fiber, antioxidants, and healthy fats from ingredients like vegetables, beans, and avocados. It supports digestive health, heart health, and may aid in weight management when prepared with balanced portions and a moderate calorie dressing. However, certain variants can be high in sodium or unhealthy fats, so choose ingredients wisely.

What is the recommended portion size for a Southwestern Salad?

A typical portion of Southwestern Salad is about 2-3 cups, providing a balanced mix of vegetables, protein, and fats. For a main meal, aim for a serving with around 400-500 calories by including 3-4 ounces of lean protein and limiting high-calorie toppings like cheese or tortilla strips. For a side dish, 1-2 cups is often sufficient.

How does a Southwestern Salad compare to a Caesar Salad?

A Southwestern Salad typically has more dietary fiber and a wider variety of vegetables compared to a Caesar Salad, which is often lettuce-heavy and low in fiber. Southwestern Salads usually include ingredients like corn, beans, and peppers, contributing to a higher carbohydrate content, whereas Caesar Salads are generally lower carb but higher in fat due to dressing and cheese. Both can be high in sodium, depending on preparation, so opt for homemade dressings and fresh ingredients for a healthier version.

Data Sources & Scientific References