Light Chinese Salad has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Vitamin C, Thiamin, Niacin and Folate.
The food contains 52.9g 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. With 16.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. 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.
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 a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Chinese cuisine. Ideally consumed as a Side Dish.
Based on the composite nutritive standing Light Chinese Salad has been given a composite ranking of 72, and in moderation.
Calories from Protein | 22% | |
Calories from Fat | 10% | |
Calories from Carbs | 69% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 208.1 IU | 4.2% | Top 30% | High |
Retinol | 2.5 mcg | |||
Vitamin C | 8.1 mg | 13.5% | Top 30% | High |
Vitamin D | 0 IU | |||
Thiamin | 0.62 mg | 41.4% | Top 10% | Very High |
Riboflavin | 0 mg | |||
Niacin | 4.3 mg | 21.7% | Top 30% | High |
Vitamin B6 | 0 mg | |||
Folate | 93.8 mcg | 23.4% | Top 10% | Very High |
Folic Acid | 80.1 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.62 mg | 6.2% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 23 mg | 2.3% | Mid 40% | Average |
Iron | 1.9 mg | 10.4% | Top 30% | High |
Magnesium | 28.6 mg | 7.1% | Top 30% | High |
Phosphorus | 119.3 mg | 11.9% | Mid 40% | Average |
Potassium | 208.7 mg | 6% | Mid 40% | Average |
Sodium | 23.5 mg | 1% | Bottom 30% | Low |
Zinc | 0.62 mg | 4.1% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.62 mg | 31.1% | Top 10% | Very High |
Selenium | 28.6 mcg | 40.8% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 32.9 g | 11% | Top 30% | High |
Dietary Fiber | 1.8 g | 7.2% | Top 30% | High |
Starch | 23 g | |||
Sugars | 5.2 g | |||
Sucrose | 1.9 mg | |||
Glucose | 1.2 mg | |||
Fructose | 1.9 mg | |||
Lactose | 0 mg | |||
Maltose | 0.6 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 10.5 g | 21% | Top 30% | High |
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 mg | |||
Valine | 0.6 mg | |||
Arginine | 0.6 mg | |||
Histidine | 0 mg | |||
Alanine | 0.6 mg | |||
Aspartic Acid | 0.6 mg | |||
Glutamic Acid | 2.5 mg | |||
Glycine | 0.6 mg | |||
Proline | 0 mg | |||
Serine | 0.6 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2 g | 3.2% | Bottom 30% | Low |
Saturated Fat | 0.5 g | 2.5% | Bottom 30% | Low |
Monounsaturated Fat | 0.6 g | |||
Polyunsaturated Fat | 0.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 54 g | |||
Ash | 0.6 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 312 Calories from Fat 30
% Daily Value *
Total Fat 3.3 g 5.1%
Saturated Fat 0.8 g 4%
Trans Fat
Cholesterol 26.2 mg 8.7%
Sodium 37.9 mg 1.6%
Total Carbohydrates 52.9 g 17.6%
Dietary Fiber 2.9 g11.6%
Sugars 8.4 g
Protein 16.9 g 33.8%
Vitamin A 6.7% Vitamin C 21.7%
Calcium 3.7% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 49
Protein 0.84 g | Carbs 7.6 g | Fat 2.1 g
Per Serving | Calories 33
Protein 1.6 g | Carbs 5.5 g | Fat 0.84 g
Per Serving | Calories 216
Protein 7.5 g | Carbs 11.9 g | Fat 15 g
Per Serving | Calories 154
Protein 2.7 g | Carbs 21.5 g | Fat 8 g
Per Serving | Calories 64
Protein 3.3 g | Carbs 8 g | Fat 2.8 g
Per Serving | Calories 436
Protein 7.8 g | Carbs 16.1 g | Fat 38.2 g
Per Serving | Calories 57
Protein 1.7 g | Carbs 9.4 g | Fat 2.1 g
Per Serving | Calories 166
Protein 5.1 g | Carbs 28.5 g | Fat 4 g