Vegetable rice salad

Lunch

Item Rating: 75/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	3.5 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		1.8 mg	10%
Potassium		294.1 mg	6%

* 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: 53 cal (19.7%)

Protein: 28 cal (10.5%)

Carbs: 188 cal (69.8%)

About Vegetable rice salad

Vegetable rice salad is a versatile dish that combines cooked rice with a variety of fresh vegetables, often seasoned with herbs, spices, and a light dressing. Its origins can be linked to global cuisines, particularly Mediterranean and Asian, which emphasize wholesome ingredients and vibrant flavors. Nutritionally, this salad offers a balance of carbohydrates (from rice), dietary fiber, vitamins, and minerals from the vegetables. Depending on the ingredients used, it can be high in antioxidants and low in fat, making it a nutrient-dense and adaptable option for many diets.

Health Benefits

• Rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels.
• Provides vitamin C from fresh vegetables such as bell peppers and tomatoes, which boosts the immune system and promotes skin health.
• Offers complex carbohydrates from rice, providing steady energy release while supporting brain and muscle function.

Dietary Considerations

Allergens: Contains none (commonly related to rice and vegetables), if using soy sauce, potential soy and wheat allergens may apply

Suitable for: Vegetarian, vegan, gluten-free (if prepared with appropriate ingredients)

Not suitable for: Low-carb diets (due to rice content), specific allergen-sensitive diets if added dressings or condiments contain allergens like soy or wheat

Selection and Storage

Store vegetable rice salad in an airtight container in the refrigerator for up to 3 days. Avoid adding dressings until ready to serve to maintain freshness.

Common Questions About Vegetable rice salad Nutrition

What are the key nutritional contents of vegetable rice salad?

Vegetable rice salad is typically low in protein (around 4-6g per cup) and moderate in calories, depending on ingredients, averaging around 150-300 calories per serving. It is rich in vitamins like Vitamin A, C, and folate and provides fiber from the vegetables and whole grains if brown rice is used.

Is vegetable rice salad compatible with low-carb or keto diets?

Vegetable rice salad is usually not suitable for keto or strict low-carb diets due to its rice base, which is high in carbs (about 45g of carbs per cup of cooked rice). However, substituting the rice with a low-carb alternative like cauliflower rice can make it keto-friendly.

What are the health benefits or concerns of eating vegetable rice salad?

Vegetable rice salad offers health benefits such as dietary fiber for digestion, antioxidants from vegetables, and sustained energy from complex carbs. However, it can be high in sodium if seasoned heavily or made with store-bought dressings, so homemade versions with minimal added salt are a healthier option.

What is a recommended serving size for vegetable rice salad?

A typical serving size for vegetable rice salad is about 1 cup (around 150-200g). This portion size provides a balanced side dish for most adults, but larger portions might be necessary for a main meal, depending on individual energy needs.

How does vegetable rice salad compare to pasta salad or quinoa salad?

Vegetable rice salad is lower in protein compared to quinoa salad but typically has fewer calories than traditional pasta salad. Additionally, it has a firmer texture than pasta salad but less density compared to quinoa, making it a versatile and light option for meals.

Data Sources & Scientific References