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Russian Garden Salad - Recipe and Nutrition Facts
24

Russian Garden Salad Recipe

Russian Garden Salad has a average-calorie, low-carb, high-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Folate.

The food contains 14.3g 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 4.2 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan.

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 very 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 belongs to Russian cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Russian Garden Salad has been given a composite ranking of 24, and sparingly.

Calorie Breakdown

 Calories from Protein8%
 Calories from Fat66%
 Calories from Carbs26%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Folate

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3550 IU71%
Vitamin C39.6 mg66%
Thiamin0.23 mg15%
Niacin2.8 mg14%
Vitamin B60.24 mg12%
Folate180 mcg45%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium150 mg15%
Iron2.3 mg13%
Magnesium56 mg14%
Potassium631 mg18%
Sodium1790 mg74.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate14.3 g4.8%
Dietary Fiber3.1 g12.4%
Sugars6.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.2 g8.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.9 g24.5%
Saturated Fat8.1 g40.5%

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 206 Calories from Fat 143

% Daily Value *

Total Fat 15.9 g 24.5%

Saturated Fat 8.1 g 40.5%

Trans Fat

Cholesterol 25 mg 8.3%

Sodium 1790 mg 74.6%

Total Carbohydrates 14.3 g 4.8%

Dietary Fiber 3.1 g12.4%

Sugars 6.2 g

Protein 4.2 g 8.4%

Vitamin A 71% Vitamin C 66%

Calcium 15% Iron 13%

*Based on a 2000 Calorie diet

Source: http://allrecipes.com/recipe/russian-garden-salad/detail.aspx Embed Table:

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