Big Ol' Chopped Salad Recipe
Big Ol' Chopped Salad has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C and Niacin.
The food contains 20g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 26.6 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
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 a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Side Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 75, for Big Ol' Chopped Salad, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 29% | |
| Calories from Fat | 49% | |
| Calories from Carbs | 22% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- Very high in Niacin
- Very high in Vitamin A
- Very high in Vitamin C
- Very low in Sodium
Why this is bad for you
- High in Cholesterol
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 6120 IU | 122.4% | ||
| Vitamin C | 28.6 mg | 47.7% | ||
| Vitamin D | 3.6 IU | 0.9% | ||
| Vitamin E | 3.7 mg | 12.3% | ||
| Thiamin | 0.08 mg | 5.1% | ||
| Riboflavin | 0.2 mg | 11.8% | ||
| Niacin | 7.7 mg | 38.3% | ||
| Vitamin B6 | 0.46 mg | 22.9% | ||
| Folate | 20.8 mcg | 5.2% | ||
| Vitamin B12 | 0.43 mcg | 7.1% | ||
| Pantothenic Acid | 1.1 mg | 10.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 85 mg | 8.5% | ||
| Iron | 3.4 mg | 19.1% | ||
| Magnesium | 33.6 mg | 8.4% | ||
| Phosphorus | 309 mg | 30.9% | ||
| Potassium | 383.6 mg | 11% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 2.1 mg | 14% | ||
| Copper | 0.26 mg | 13.2% | ||
| Manganese | 0.09 mg | 4.3% | ||
| Selenium | 29.5 mcg | 42.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 20 g | 6.7% | ||
| Dietary Fiber | 4.3 g | 17.2% | ||
| Sugars | 12.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 26.6 g | 53.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 20.3 g | 31.2% | ||
| Saturated Fat | 4.3 g | 21.5% | ||
| Monounsaturated Fat | 5.2 g | |||
| Polyunsaturated Fat | 9.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 364 Calories from Fat 0
% Daily Value *
Total Fat 20.3 g 31.2%
Saturated Fat 4.3 g 21.5%
Trans Fat
Cholesterol 81.1 mg 27%
Sodium 1 mg 0%
Total Carbohydrates 20 g 6.7%
Dietary Fiber 4.3 g17.2%
Sugars 12.8 g
Protein 26.6 g 53.2%
Vitamin A 122.4% Vitamin C 47.7%
Calcium 8.5% Iron 19.1%
*Based on a 2000 Calorie diet
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