⏱ 30 min total

Asian Salad

Name: Asian Salad
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ lemon yields Lemon juice; ¼ tbsp Tamari soy sauce; ¼ package Stevia sweetener; ¾ tbsp Olive oil; ¼ tsp Flaxseed oil; ¼ dash Salt; ¼ dash Black pepper; ¼ cup, whole Snow peas; ¼ cup Asparagus; ½ cup shredded Romaine lettuce; ½ cup, shredded Cabbage; ½ medium Scallions; ¼ cup Cilantro

Per 1 serving · 147 g · 13 ingredients

Calories

134

7%
of a 2,000 cal day

Protein
2.6g
7% of calories
Carbs
7.3g
20% of calories
Fat
12g
72% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Asian Salad (147 g) has 134 calories, with 2.6 g of protein, 7.3 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (72% of calories). It is high in Vitamin C (36% DV), Vitamin K (86% DV) and folate (b9) (20% DV).

Per 100 g

91cal

low energy density

Protein per 100 cal

1.9g

Net carbs

carbs minus fiber

Fiber

2.9g

3.2 g sugar

High in

20%+ of the daily value

Vitamin C36%
Vitamin K86%
Folate (B9)20%
Iron22%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin A16%
Vitamin E14%
Vitamin B610%
Copper11%
Manganese11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 10 min

1
Bring a medium pot of salted water to a boil.
2
In a bowl, whisk together lemon juice, soy sauce, stevia, olive oil, and flaxseed oil. Season with salt and pepper to taste. Adjust seasoning if needed and set aside.
3
Add asparagus and snap peas to the boiling water. Once the water returns to a boil, drain and immediately refresh the vegetables in ice water. Dry them well.
4
In a medium bowl, combine romaine, napa cabbage, scallions, and cilantro. Toss with the dressing to taste and serve immediately.

Vitamins & minerals

Amounts for 1 serving (147 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	143 μg	16%
Vitamin C	32 mg	36%
Vitamin D	0 μg	0%
Vitamin E	2 mg	14%
Vitamin K	103 μg	86%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.1 mg	7%
Niacin	1 mg	5%
Vitamin B6	0.1 mg	10%
Folate (B9)	81 μg	20%
Vitamin B12	0 μg	0%
Pantothenic acid	0.4 mg	7%
Choline	17 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	47 mg	5%
Iron	2 mg	22%
Potassium	280 mg	6%
Magnesium	21 mg	5%
Phosphorus	53 mg	8%
Zinc	0.4 mg	4%
Copper	0.1 mg	11%
Manganese	0.3 mg	11%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	23 μg	—
Arginine	0.1 g	—
Aspartic acid	0.3 g	—
Beta carotene	1,695 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.4 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.4 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	8 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	2 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	1 g	—
Total omega 6	0.2 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 134 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

25min
Walking (3.5 mph)
16min
Cycling (moderate)
11min
Running (6 mph)
19min
Swimming laps

Common questions

How many calories are in Asian Salad?

One serving of Asian Salad (1 serving) has 134 calories, which works out to 91 calories per 100 g. That is about 6.7% of a 2,000-calorie day.

Is Asian Salad high in protein?

Not especially. It has 2.6 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asian Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Asian Salad?

303 mg per serving.

How much sugar is in Asian Salad?

3.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (147 g)

Calories134

% Daily Value*

Total fat 12g	15%
Saturated fat 1.5g	8%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 303mg	13%
Total carbohydrate 7.3g	3%
Dietary fiber 2.9g	10%
Total sugars 3.2g
Protein 2.6g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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