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Oil and Vinegar Salad - Recipe and Nutrition Facts
93

Oil and Vinegar Salad Recipe

Oil and Vinegar Salad has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C, Niacin and Folate.

The food contains 26.1g of carbs. The carbohydrate profile of the the food reveals it is average 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. With 26.8 gms of protein, it is very 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 high MUFA and average 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 gives a good yield of Iron at 5 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 93, for Oil and Vinegar Salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein25%
 Calories from Fat52%
 Calories from Carbs24%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • High in Dietary Fiber
  • High in Iron

Why this is bad for you

  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1.8 IU0%Mid 40%Average
Retinol0.9 mcg
Vitamin C5.1 mg8.6%Mid 40%Average
Vitamin D0.89 IU0.22%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin2.5 mg12.3%Top 30%High
Vitamin B60.22 mg11.2%Top 30%High
Folate19 mcg4.7%Mid 40%Average
Folic Acid3.8 mcg
Vitamin B120 mcg
Pantothenic Acid0.22 mg2.2%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium32.8 mg3.3%Mid 40%Average
Iron1.1 mg6.2%Mid 40%Average
Magnesium14.3 mg3.6%Mid 40%Average
Phosphorus58.9 mg5.9%Mid 40%Average
Potassium167.2 mg4.8%Mid 40%Average
Sodium173.7 mg7.2%Mid 40%Average
Zinc0.45 mg3%Mid 40%Average
Copper0 mg
Manganese0.22 mg11.2%Top 30%High
Selenium6 mcg8.6%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate5.8 g1.9%Bottom 30%Low
Dietary Fiber1.3 g5.2%Mid 40%Average
Sugars1.1 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein6 g12%Mid 40%Average
Tryptophan0 mg
Threonine0.2 mg
Isoleucine0.2 mg
Leucine0.2 mg
Lysine0.4 mg
Methionine0.2 mg
Cystine0 mg
Phenylalanine0.2 mg
Tyrosine0.2 mg
Valine0.2 mg
Arginine0.4 mg
Histidine0.2 mg
Alanine0.2 mg
Aspartic Acid0.4 mg
Glutamic Acid1.1 mg
Glycine0.2 mg
Proline0 mg
Serine0.2 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.6 g8.6%Mid 40%Average
Saturated Fat0.65 g3.2%Bottom 30%Low
Monounsaturated Fat3.6 g
Polyunsaturated Fat1.1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash0.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 428 Calories from Fat 225

% Daily Value *

Total Fat 25 g 38.5%

Saturated Fat 2.9 g 14.5%

Trans Fat

Cholesterol 59.5 mg 19.8%

Sodium 778.1 mg 32.4%

Total Carbohydrates 26.1 g 8.7%

Dietary Fiber 5.8 g23.2%

Sugars 4.8 g

Protein 26.8 g 53.6%

Vitamin A 0.2% Vitamin C 38.3%

Calcium 14.7% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/oil-and-vinegar-salad-270559 Embed Table:

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