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Mediterranean Chopped Salad⏱ 10 min total
Recipes

Mediterranean Chopped Salad

Per 1 serving · 232 g · 10 ingredients

Calories
164
8%
of a 2,000 cal day
  • Protein
    1.8g
    4% of calories
  • Carbs
    9.9g
    23% of calories
  • Fat
    14g
    73% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Mediterranean Chopped Salad (232 g) has 164 calories, with 1.8 g of protein, 9.9 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (73% of calories). It is high in Vitamin C (63% DV), Vitamin E (20% DV) and Vitamin K (30% DV).

Per 100 g
71cal
low energy density
Protein per 100 cal
1.1g
Net carbs
8g
carbs minus fiber
Fiber
2.4g
5.6 g sugar

High in

20%+ of the daily value

  • Vitamin C63%
  • Vitamin E20%
  • Vitamin K30%

Good source of

10–19% of the daily value

  • Vitamin A11%
  • Vitamin B616%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 min
  1. 1

    Chop the tomatoes, cucumber, onion, red bell pepper, and cilantro into a very small fine dice.

  2. 2

    Place the chopped ingredients in a large bowl and toss with lemon zest, olive oil, lemon juice, salt, and pepper.

Vitamins & minerals

Amounts for 1 serving (232 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A95 μg
11%
Vitamin C56 mg
63%
Vitamin D0 μg
0%
Vitamin E3 mg
20%
Vitamin K35 μg
30%
Thiamine0.1 mg
6%
Riboflavin (B2)0.1 mg
5%
Niacin1 mg
6%
Vitamin B60.2 mg
16%
Folate (B9)38 μg
9%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
7%
Choline14 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium28 mg
3%
Iron1 mg
9%
Potassium427 mg
9%
Magnesium26 mg
6%
Phosphorus53 mg
8%
Zinc0.4 mg
4%
Copper0.1 mg
8%
Manganese0.2 mg
9%
Selenium0.3 μg
1%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene107 μg—
Arginine0.1 g—
Aspartic acid0.3 g—
Beta carotene1,004 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid1 g—
Glycine0 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0 g—
Lactose0 g—
Leucine0 g—
Lycopene2,341 μg—
Lysine0 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats10 g—
Phenylalanine0.1 g—
Polyunsaturated fats2 g—
Proline0 g—
Retinol0 μg—
Serine0.1 g—
Starch1 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 164 calories

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

  • 31min
    Walking (3.5 mph)
  • 20min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 23min
    Swimming laps

Common questions

How many calories are in Mediterranean Chopped Salad?

One serving of Mediterranean Chopped Salad (1 serving) has 164 calories, which works out to 71 calories per 100 g. That is about 8.2% of a 2,000-calorie day.

Is Mediterranean Chopped Salad high in protein?

Not especially. It has 1.8 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mediterranean Chopped Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 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 Mediterranean Chopped Salad?

48 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Mediterranean Chopped Salad?

5.6 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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