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Light Chinese Salad - Recipe and Nutrition Facts
72

Light Chinese Salad Recipe

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.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat10%
 Calories from Carbs69%

Why this is good for you

  • Very high in Protein
  • Low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietAVERAGE
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A208.1 IU4.2%Top 30%High
Retinol2.5 mcg
Vitamin C8.1 mg13.5%Top 30%High
Vitamin D0 IU
Thiamin0.62 mg41.4%Top 10%Very High
Riboflavin0 mg
Niacin4.3 mg21.7%Top 30%High
Vitamin B60 mg
Folate93.8 mcg23.4%Top 10%Very High
Folic Acid80.1 mcg
Vitamin B120 mcg
Pantothenic Acid0.62 mg6.2%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium23 mg2.3%Mid 40%Average
Iron1.9 mg10.4%Top 30%High
Magnesium28.6 mg7.1%Top 30%High
Phosphorus119.3 mg11.9%Mid 40%Average
Potassium208.7 mg6%Mid 40%Average
Sodium23.5 mg1%Bottom 30%Low
Zinc0.62 mg4.1%Mid 40%Average
Copper0 mg
Manganese0.62 mg31.1%Top 10%Very High
Selenium28.6 mcg40.8%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate32.9 g11%Top 30%High
Dietary Fiber1.8 g7.2%Top 30%High
Starch23 g
Sugars5.2 g
Sucrose1.9 mg
Glucose1.2 mg
Fructose1.9 mg
Lactose0 mg
Maltose0.6 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.5 g21%Top 30%High
Tryptophan0 mg
Threonine0.6 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine0.6 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0 mg
Alanine0.6 mg
Aspartic Acid0.6 mg
Glutamic Acid2.5 mg
Glycine0.6 mg
Proline0 mg
Serine0.6 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2 g3.2%Bottom 30%Low
Saturated Fat0.5 g2.5%Bottom 30%Low
Monounsaturated Fat0.6 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water54 g
Ash0.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

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

Source: http://www.food.com/recipe/light-chinese-salad-304510 Embed Table:

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