Cottage Salad has a low-calorie, low-carb, low-fat and high-protein content. It is a good source of Vitamin C.
The food contains 6.9g 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 11.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA.
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.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Snack.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 81, for Cottage Salad, and we advise that this food on a regular basis.
Calories from Protein | 49% | |
Calories from Fat | 21% | |
Calories from Carbs | 30% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.63 IU | 0.01% | Bottom 30% | Low |
Retinol | 10 mcg | |||
Vitamin C | 24.4 mg | 40.6% | Top 10% | Very High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.63 mg | 3.1% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 26.9 mcg | 6.7% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.63 mg | 6.3% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 62.5 mg | 6.3% | Top 30% | High |
Iron | 0.63 mg | 3.5% | Mid 40% | Average |
Magnesium | 11.3 mg | 2.8% | Bottom 30% | Low |
Phosphorus | 106.3 mg | 10.6% | Mid 40% | Average |
Potassium | 174.4 mg | 5% | Mid 40% | Average |
Sodium | 187.8 mg | 7.8% | Mid 40% | Average |
Zinc | 0.63 mg | 4.2% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 5.6 mcg | 8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 4.3 g | 1.4% | Bottom 30% | Low |
Dietary Fiber | 0.69 g | 2.8% | Mid 40% | Average |
Sugars | 2.7 g | |||
Glucose | 0.6 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 7.1 g | 14.1% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.6 mg | |||
Isoleucine | 0.6 mg | |||
Leucine | 0.6 mg | |||
Lysine | 0.6 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.6 mg | |||
Tyrosine | 0.6 mg | |||
Valine | 0.6 mg | |||
Arginine | 0.6 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.6 mg | |||
Glutamic Acid | 1.9 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.6 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 1.4 g | 2.1% | Bottom 30% | Low |
Saturated Fat | 0.5 g | 2.5% | Bottom 30% | Low |
Monounsaturated Fat | 0 g | |||
Polyunsaturated Fat | 0 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.3 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 92 Calories from Fat 20
% Daily Value *
Total Fat 2.2 g 3.4%
Saturated Fat 0.8 g 4%
Trans Fat
Cholesterol 8.4 mg 2.8%
Sodium 300.5 mg 12.5%
Total Carbohydrates 6.9 g 2.3%
Dietary Fiber 1.1 g4.4%
Sugars 4.3 g
Protein 11.3 g 22.6%
Vitamin A 0% Vitamin C 65%
Calcium 10% Iron 5.6%
*Based on a 2000 Calorie diet
Per Serving | Calories 86
Protein 2.9 g | Carbs 17.7 g | Fat 0.78 g
Per Serving | Calories 199
Protein 9.8 g | Carbs 5.8 g | Fat 15.7 g
Per Serving | Calories 229
Protein 4.6 g | Carbs 36.7 g | Fat 7.6 g
Per Serving | Calories 110
Protein 9.8 g | Carbs 8.3 g | Fat 4.3 g
Per Serving | Calories 421
Protein 4.7 g | Carbs 62.4 g | Fat 18.7 g
Per Serving | Calories 363
Protein 0.15 g | Carbs 55.8 g | Fat 17.1 g
Per Serving | Calories 136
Protein 9.1 g | Carbs 9.6 g | Fat 6.5 g
Per Serving | Calories 128
Protein 2 g | Carbs 5.1 g | Fat 11.7 g