First Watch - No. 5 Salad (no dressing or flat bread) has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin C.
The food contains 5.43g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 3.62 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight.
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has an average density of Sodium, thus making it suitable for a low-sodium diet.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 54, for First Watch - No. 5 Salad (no dressing or flat bread), and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 25% | |
| Calories from Fat | 36% | |
| Calories from Carbs | 38% |
Why this is good for you
- Very high in Protein
- High in Vitamin A
- Very high in Vitamin C
- Low in Saturated Fat
- High in Dietary Fiber
- Very high in Iron
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 197.4 IU | 3.9% | Top 30% | High |
| Vitamin C | 12.3 mg | 20.6% | Top 10% | Very High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 1.2 mg | 0.1% | Mid 40% | Average |
| Iron | 0.92 mg | 5.1% | Top 30% | High |
| Sodium | 207.7 mg | 8.7% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 5.4 g | 1.8% | Bottom 30% | Low |
| Dietary Fiber | 0.99 g | 3.9% | Mid 40% | Average |
| Sugars | 0.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 3.6 g | 7.2% | Mid 40% | Average |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 2.3 g | 3.5% | Mid 40% | Average |
| Saturated Fat | 0.16 g | 0.82% | Bottom 30% | Low |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 363 Calories from Fat 129
% Daily Value *
Total Fat 14 g 21.5%
Saturated Fat 1 g 5%
Trans Fat
Cholesterol 54 mg 18%
Sodium 1263 mg 52.6%
Total Carbohydrates 33 g 11%
Dietary Fiber 6 g24%
Sugars 5 g
Protein 22 g 44%
Vitamin A 24% Vitamin C 125%
Calcium 0.7% Iron 31%
*Based on a 2000 Calorie diet
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