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Lunch Salade - Recipe and Nutrition Facts
92

Lunch Salade Recipe

Lunch Salade has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Folate.

The food contains 22.2g of carbs. The carbohydrate profile of the the food reveals it is low 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 4.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, 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 is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Lunch Salade has been given a composite ranking of 92, and on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat22%
 Calories from Carbs64%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very low in Cholesterol
  • Low in Saturated Fat
  • Low in Sodium
  • Very high in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A7595 IU151.9%
Vitamin C43 mg71.7%
Vitamin D6.4 IU1.6%
Vitamin E3.5 mg11.7%
Thiamin0.1 mg6.5%
Riboflavin0.24 mg13.9%
Niacin1.4 mg7%
Vitamin B60.25 mg12.7%
Folate150.8 mcg37.7%
Vitamin B120.08 mcg1.3%
Pantothenic Acid0.66 mg6.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium104 mg10.4%
Iron2.2 mg12%
Magnesium63.2 mg15.8%
Phosphorus121 mg12.1%
Potassium689.1 mg19.7%
Sodium118.9 mg5%
Zinc0.86 mg5.7%
Copper0.2 mg10.2%
Manganese0.72 mg36%
Selenium5.9 mcg8.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate22.2 g7.4%
Dietary Fiber4.2 g16.8%
Sugars15.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.9 g9.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.3 g5.1%
Saturated Fat0.9 g4.5%
Monounsaturated Fat0.6 g
Polyunsaturated Fat1.5 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 130 Calories from Fat 0

% Daily Value *

Total Fat 3.3 g 5.1%

Saturated Fat 0.9 g 4.5%

Trans Fat

Cholesterol 4 mg 1.3%

Sodium 118.9 mg 5%

Total Carbohydrates 22.2 g 7.4%

Dietary Fiber 4.2 g16.8%

Sugars 15.2 g

Protein 4.9 g 9.8%

Vitamin A 151.9% Vitamin C 71.7%

Calcium 10.4% Iron 12%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=829221 Embed Table:

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