⏱ 23 min totalAvocado Salad with Croutons
Per 1 serving · 292 g · 13 ingredients
of a 2,000 cal day
- Protein5.6g5% of calories
- Carbs25g23% of calories
- Fat36g72% of calories
- ✓ Cholesterol free
At a glance
One serving of Avocado Salad with Croutons (292 g) has 426 calories, with 5.6 g of protein, 25 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (72% of calories). It is high in dietary fiber (34% DV), Vitamin C (23% DV) and Vitamin E (37% DV). Keep an eye on sodium and saturated fat, which provide 58% and 25% of the daily value.
High in
20%+ of the daily value
- Dietary fiber34%
- Vitamin C23%
- Vitamin E37%
- Vitamin K72%
- Vitamin B629%
- Folate (B9)35%
Good source of
10–19% of the daily value
- Vitamin A13%
- Thiamine15%
- Riboflavin (B2)16%
- Niacin17%
- Potassium17%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium58%
- Saturated fat25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ fruit Avocado
¼ cucumber Cucumber
½ medium Scallions
½ cup shredded Romaine lettuce
2 tbsp Sweet corn
1 tbsp Lemon juice
1 ½ tbsp Olive oil
½ tsp Dijon mustard
½ tbsp Balsamic vinegar
½ tsp Garlic powder- 🥄½ tsp Salt
1 ½ sprig Dill
½ slice Whole wheat bread
Directions
- 1
Chop the avocado, cucumber, scallions, and dill. Mix with the chopped lettuce and the corn.
- 2
For the dressing: mix, in a bowl, the lemon juice, olive oil, mustard, vinegar, galric powder, salt, and dill.
- 3
For the croutons: cut the bread into cubes and bake until they become golden on all sides.
- 4
Season the salad with the dressing and croutons and enjoy!
Vitamins & minerals
Amounts for 1 serving (292 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 119 μg | 13% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 37% |
| Vitamin K | 86 μg | 72% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 141 μg | 35% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 68 mg | 7% |
| Iron | 2 mg | 23% |
| Potassium | 790 mg | 17% |
| Magnesium | 61 mg | 15% |
| Phosphorus | 131 mg | 19% |
| Zinc | 1 mg | 11% |
| Copper | 0.3 mg | 29% |
| Manganese | 1 mg | 24% |
| Selenium | 6 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 32 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 1,374 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 25 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 7 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 426 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 35minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Avocado Salad with Croutons?
One serving of Avocado Salad with Croutons (1 serving) has 426 calories, which works out to 146 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Avocado Salad with Croutons high in protein?
Not especially. It has 5.6 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Avocado Salad with Croutons keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Avocado Salad with Croutons?
1340 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Avocado Salad with Croutons?
5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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