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cathy's salad - Recipe and Nutrition Facts
91

cathy's salad Recipe

cathy's salad has a high-calorie, high-carb, low-fat and very high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.

The food contains 54.7g of carbs. The carbohydrate profile of the the food reveals it is average 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 34.9 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.

Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low 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 a good source of Vitamin B6 and Vitamin B12.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 gives a good yield of Iron at 5.8 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also very 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.

Based on the composite nutritive standing cathy's salad has been given a composite ranking of 91, and on a regular basis.

Calorie Breakdown

 Calories from Protein37%
 Calories from Fat6%
 Calories from Carbs57%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A9070 IU181.4%
Vitamin C53 mg88.3%
Vitamin D0 IU
Vitamin E2.9 mg9.7%
Thiamin0.43 mg28.4%
Riboflavin0.47 mg27.9%
Niacin17.5 mg87.4%
Vitamin B61.3 mg65.4%
Folate143.2 mcg35.8%
Vitamin B123 mcg49.8%
Pantothenic Acid3 mg29.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium132 mg13.2%
Iron5.8 mg32.2%
Magnesium110.4 mg27.6%
Phosphorus412 mg41.2%
Potassium1 mg0%
Sodium716.3 mg29.8%
Zinc2.5 mg16.9%
Copper0.79 mg39.3%
Manganese1.5 mg73.3%
Selenium84.5 mcg120.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate54.7 g18.2%
Dietary Fiber12.9 g51.6%
Sugars11.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein34.9 g69.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.5 g3.8%
Saturated Fat0.5 g2.5%
Monounsaturated Fat0.4 g
Polyunsaturated Fat1.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 369 Calories from Fat 0

% Daily Value *

Total Fat 2.5 g 3.8%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 30 mg 10%

Sodium 716.3 mg 29.8%

Total Carbohydrates 54.7 g 18.2%

Dietary Fiber 12.9 g51.6%

Sugars 11.6 g

Protein 34.9 g 69.8%

Vitamin A 181.4% Vitamin C 88.3%

Calcium 13.2% Iron 32.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=338790 Embed Table:

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