Greek Mountain Salad has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Vitamin A and Vitamin C.
The food contains 12.8g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 10.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average 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 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. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
It belongs to Greek cuisine. 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 74, for Greek Mountain Salad, and we advise that this food in moderation.
Calories from Protein | 14% | |
Calories from Fat | 69% | |
Calories from Carbs | 17% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 3095 IU | 61.9% | ||
Vitamin C | 15.8 mg | 26.4% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.34 mg | 1.1% | ||
Thiamin | 0.09 mg | 5.9% | ||
Riboflavin | 0.07 mg | 4.4% | ||
Niacin | 0.7 mg | 3.5% | ||
Vitamin B6 | 0.15 mg | 7.4% | ||
Folate | 35.6 mcg | 8.9% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.37 mg | 3.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 150 mg | 15% | ||
Iron | 0.88 mg | 4.9% | ||
Magnesium | 22 mg | 5.5% | ||
Phosphorus | 48 mg | 4.8% | ||
Potassium | 354 mg | 10.1% | ||
Sodium | 1 mg | 0% | ||
Zinc | 0.33 mg | 2.2% | ||
Copper | 0.1 mg | 5% | ||
Manganese | 0.22 mg | 11% | ||
Selenium | 0.84 mcg | 1.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 12.8 g | 4.3% | ||
Dietary Fiber | 2.1 g | 8.4% | ||
Sugars | 0.1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 10.8 g | 21.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 23.9 g | 36.8% | ||
Saturated Fat | 5.3 g | 26.5% | ||
Monounsaturated Fat | 7.5 g | |||
Polyunsaturated Fat | 1.7 g |
Serving size
Amount Per Serving
Calories 305 Calories from Fat 0
% Daily Value *
Total Fat 23.9 g 36.8%
Saturated Fat 5.3 g 26.5%
Trans Fat
Cholesterol 15 mg 5%
Sodium 1 mg 0%
Total Carbohydrates 12.8 g 4.3%
Dietary Fiber 2.1 g8.4%
Sugars 0.1 g
Protein 10.8 g 21.6%
Vitamin A 61.9% Vitamin C 26.4%
Calcium 15% Iron 4.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 231
Protein 10.2 g | Carbs 13.1 g | Fat 15.7 g
Per Serving | Calories 339
Protein 24.8 g | Carbs 31.1 g | Fat 13.5 g
Per Serving | Calories 149
Protein 3.6 g | Carbs 7.6 g | Fat 13.2 g
Per Serving | Calories 227
Protein 4.6 g | Carbs 7.8 g | Fat 21.3 g
Per Serving | Calories 141
Protein 1.2 g | Carbs 12.4 g | Fat 10.3 g
Per Serving | Calories 105
Protein 1 g | Carbs 27.8 g | Fat 0.2 g
Per Serving | Calories 187
Protein 1.6 g | Carbs 10.1 g | Fat 16.5 g
Per Serving | Calories 89
Protein 1.3 g | Carbs 6.3 g | Fat 7.2 g