⏱ 20 min totalBLT Panzanella Salad
Per 1 serving · 373 g · 11 ingredients
of a 2,000 cal day
- Protein13g11% of calories
- Carbs51g41% of calories
- Fat27g49% of calories
At a glance
One serving of BLT Panzanella Salad (373 g) has 484 calories, with 13 g of protein, 51 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (27% DV), dietary fiber (38% DV) and Vitamin C (39% DV). Keep an eye on sodium and saturated fat, which provide 25% and 27% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Dietary fiber38%
- Vitamin C39%
- Vitamin E25%
- Vitamin K58%
- Thiamine50%
Good source of
10–19% of the daily value
- Vitamin A11%
- Calcium10%
- Zinc18%
Watch
20%+ of the daily value
- Sodium25%
- Saturated fat27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup cherry tomatoes Cherry tomatoes
¼ shallot (medium) Shallots
1 ½ strip Bacon
1 slice, medium Sourdough bread
½ fruit Avocado
1 cup Arugula
⅛ cup leaves, whole Basil
¼ tbsp Olive oil
¼ tbsp Balsamic vinegar- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Toss the halved cherry tomatoes and thinly sliced shallot with a drizzle of olive oil and balsamic vinegar. Let them marinate while you prepare the bacon.
- 2
Fry the bacon over medium heat until crispy, about 5-7 minutes. Remove and place on a paper-towel-lined plate, leaving the grease in the pan.
- 3
Add the cubed sourdough bread to the pan with the bacon grease. Toss over medium heat until golden brown and crispy, about 5 minutes. Remove and place on a paper-towel-lined plate.
- 4
Crumble the bacon and gently toss with crispy bread, cubed avocado, arugula, and sliced basil. Season with additional olive oil, balsamic vinegar, salt, and pepper to taste. Serve and enjoy!
- 5
Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (373 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 103 μg | 11% |
| Vitamin C | 35 mg | 39% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 70 μg | 58% |
| Thiamine | 1 mg | 50% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 7 mg | 41% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 208 μg | 52% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 2 mg | 41% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 104 mg | 10% |
| Iron | 4 mg | 52% |
| Potassium | 1,074 mg | 23% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 200 mg | 29% |
| Zinc | 2 mg | 18% |
| Copper | 0.4 mg | 41% |
| Manganese | 1 mg | 37% |
| Selenium | 23 μg | 41% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 175 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,111 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,834 μg | — |
| Lysine | 1 g | — |
| Maltose | 2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 2 μg | — |
| Serine | 1 g | — |
| Starch | 28 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 484 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 92minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in BLT Panzanella Salad?
One serving of BLT Panzanella Salad (1 serving) has 484 calories, which works out to 130 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is BLT Panzanella Salad high in protein?
It provides a solid 13 g of protein per serving (27% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is BLT Panzanella Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in BLT Panzanella Salad?
566 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in BLT Panzanella Salad?
9.5 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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