⏱ 30 min totalBeet, Mushroom and Avocado Salad
Per 1 serving · 312 g · 8 ingredients
of a 2,000 cal day
- Protein7.4g8% of calories
- Carbs33g33% of calories
- Fat26g59% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Beet, Mushroom and Avocado Salad (312 g) has 365 calories, with 7.4 g of protein, 33 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (59% of calories). It is high in dietary fiber (38% DV), Vitamin A (20% DV) and Vitamin C (67% DV).
High in
20%+ of the daily value
- Dietary fiber38%
- Vitamin A20%
- Vitamin C67%
- Vitamin E28%
- Vitamin K228%
- Riboflavin (B2)26%
Good source of
10–19% of the daily value
- Thiamine18%
- Magnesium14%
- Zinc14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 mushroom, whole Portobello mushrooms
1 tbsp Lemon juice
¾ tbsp Olive oil
¼ shallot (medium) Shallots
35g Kale
¼ cup slices Beets
½ fruit Avocado- ½ matzo Matzo crackers
Directions
- 1
Preheat oven to 450°F.
- 2
Finely chop shallots, chop precooked beets, and thinly slice avocados. Set aside.
- 3
On a large rimmed baking sheet, spray portobello mushroom caps with nonstick cooking spray and sprinkle with 1/2 teaspoon salt. Roast for 20 minutes or until tender.
- 4
In a bowl, whisk together lemon juice, olive oil, shallot, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
- 5
Toss half of the dressing with the kale and beets.
- 6
Crush matzo crackers into bite-size pieces.
- 7
To assemble the salads, divide the dressed kale and beets among 4 serving plates. Top with avocados, matzo, sliced portobellos, and remaining dressing.
Vitamins & minerals
Amounts for 1 serving (312 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 182 μg | 20% |
| Vitamin C | 60 mg | 67% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 274 μg | 228% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 6 mg | 41% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 176 μg | 44% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 3 mg | 52% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 80 mg | 8% |
| Iron | 3 mg | 34% |
| Potassium | 1,095 mg | 23% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 202 mg | 29% |
| Zinc | 1 mg | 14% |
| Copper | 1 mg | 111% |
| Manganese | 1 mg | 30% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 43 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,144 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 18 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0.2 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 365 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 44minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Beet, Mushroom and Avocado Salad?
One serving of Beet, Mushroom and Avocado Salad (1 serving) has 365 calories, which works out to 117 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Beet, Mushroom and Avocado Salad high in protein?
Not especially. It has 7.4 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Beet, Mushroom and Avocado Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Beet, Mushroom and Avocado Salad?
112 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Beet, Mushroom and Avocado Salad?
7.1 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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