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The Perfect Salad - Recipe and Nutrition Facts
80

The Perfect Salad Recipe

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

The food contains 10.7g 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 2.8 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing The Perfect Salad has been given a composite ranking of 80, and on a regular basis.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat56%
 Calories from Carbs35%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2910 IU58.2%
Vitamin C26.9 mg44.8%
Vitamin D0 IU
Vitamin E0.5 mg1.7%
Thiamin0.11 mg7.5%
Riboflavin0.11 mg6.6%
Niacin0.56 mg2.8%
Vitamin B60.05 mg2.7%
Folate152.4 mcg38.1%
Vitamin B120 mcg
Pantothenic Acid0.19 mg1.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium80 mg8%
Iron1.2 mg6.8%
Magnesium6.8 mg1.7%
Phosphorus50 mg5%
Potassium324.8 mg9.3%
Sodium369 mg15.4%
Zinc0.29 mg1.9%
Copper0.04 mg2.1%
Manganese0.71 mg35.6%
Selenium0.21 mcg0.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate10.7 g3.6%
Dietary Fiber1.9 g7.6%
Sugars5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein2.8 g5.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.7 g11.8%
Saturated Fat0.5 g2.5%
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 126 Calories from Fat 0

% Daily Value *

Total Fat 7.7 g 11.8%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 0 mg

Sodium 369 mg 15.4%

Total Carbohydrates 10.7 g 3.6%

Dietary Fiber 1.9 g7.6%

Sugars 5 g

Protein 2.8 g 5.6%

Vitamin A 58.2% Vitamin C 44.8%

Calcium 8% Iron 6.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=379000 Embed Table:

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