Vinaigrette salad

Appetizer

Item Rating: 80/100

1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 10.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		315.5 mg	13%
Total Carbohydrates		7.9 g	2%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		47.3 mg	3%
Iron		1.6 mg	8%
Potassium		394.3 mg	8%

* 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

🍞 Low carbs

Source of Calories

Fat: 142 cal (76.2%)

Protein: 12 cal (6.9%)

Carbs: 31 cal (16.9%)

About Vinaigrette salad

Vinaigrette salad typically combines fresh vegetables with a tangy dressing made from oil, vinegar, and seasonings. Originating from French cuisine, vinaigrette dressing balances acidic vinegar with the richness of oils like olive or canola. Nutritionally, this dish is highly versatile and often nutrient-dense, depending on the vegetables and additional ingredients used. Vegetables like leafy greens, tomatoes, and cucumbers provide essential vitamins (e.g., vitamin C, vitamin K) and minerals (e.g., potassium). The olive oil used in classic vinaigrette contributes healthy monounsaturated fats, while vinegar is low in calories and offers trace amounts of acetic acid, shown to support digestion and glycemic response. The base ingredients are also typically high in fiber, low in saturated fat, and rich in phytochemicals, making it a health-conscious option.

Health Benefits

• Provides vitamin K from leafy greens, which supports bone health and blood clotting.
• Rich in monounsaturated fats from olive oil, which promotes heart health by improving cholesterol levels.
• Contains antioxidants like beta-carotene and lycopene from vegetables, aiding in cell protection against oxidative stress.

Dietary Considerations

Allergens: Contains mustard (if included in vinaigrettes), soy (if soy oil or soy-based vinegar is used)

Suitable for: Vegetarian, vegan, mediterranean diet, low-carb diet

Not suitable for: Low-fat diet (due to oil content)

Selection and Storage

Store fresh vinaigrette salad in an airtight container in the refrigerator and consume within 1-2 days to maintain freshness and prevent vegetables from becoming soggy. Keep the vinaigrette dressing separate and add before serving for optimal texture.

Common Questions About Vinaigrette salad Nutrition

What is the nutritional content of vinaigrette salad?

The nutritional content of vinaigrette salad depends on the ingredients. A tablespoon of typical vinaigrette dressing contributes around 40–100 calories and 4–10 grams of fat, depending on oil content. The salad itself may provide fiber, vitamins (like Vitamin C and K), and minerals if it includes leafy greens and fresh vegetables.

Is vinaigrette salad suitable for a keto diet?

Yes, vinaigrette salad can be keto-friendly if the dressing is low in sugar and made with healthy fats like olive oil. Avoid vinaigrettes with added sugars, and focus on leafy greens and low-carb vegetables like spinach, arugula, and cucumbers in the base.

What are the health benefits of vinaigrette salad?

Vinaigrette salad can offer health benefits by providing antioxidants, fiber, and essential nutrients like Vitamin K and folate from the greens, and healthy monounsaturated fats from olive oil. However, it’s important to watch portions of dressing to avoid excess calories or added sugars.

What portion size of vinaigrette salad is recommended?

A common serving size for vinaigrette salad is 1–2 cups of greens with 1–2 tablespoons of vinaigrette dressing. This typically keeps calorie intake modest while still providing a nutritious, flavorful side or light meal.

How does vinaigrette salad compare to salads with creamy dressings?

Vinaigrette salads are typically lower in calories and saturated fat compared to creamy dressings like ranch or Caesar. They offer a lighter option with a tangy and fresh flavor, especially when made with healthy oils such as olive oil and minimal added sugars.

Data Sources & Scientific References