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Greek Mountain Salad - Recipe and Nutrition Facts
74

Greek Mountain Salad Recipe

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.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat69%
 Calories from Carbs17%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • High in Vitamin C
  • Low in Cholesterol
  • Very low in Sodium

Why this is bad for you

  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3095 IU61.9%
Vitamin C15.8 mg26.4%
Vitamin D0 IU
Vitamin E0.34 mg1.1%
Thiamin0.09 mg5.9%
Riboflavin0.07 mg4.4%
Niacin0.7 mg3.5%
Vitamin B60.15 mg7.4%
Folate35.6 mcg8.9%
Vitamin B120 mcg
Pantothenic Acid0.37 mg3.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium150 mg15%
Iron0.88 mg4.9%
Magnesium22 mg5.5%
Phosphorus48 mg4.8%
Potassium354 mg10.1%
Sodium1 mg0%
Zinc0.33 mg2.2%
Copper0.1 mg5%
Manganese0.22 mg11%
Selenium0.84 mcg1.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate12.8 g4.3%
Dietary Fiber2.1 g8.4%
Sugars0.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.8 g21.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat23.9 g36.8%
Saturated Fat5.3 g26.5%
Monounsaturated Fat7.5 g
Polyunsaturated Fat1.7 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=663105 Embed Table:

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