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Mediterranean Salad⏱ 10 min total
Recipes

Mediterranean Salad

Per 1 serving · 219 g · 6 ingredients

Calories
109
5%
of a 2,000 cal day
  • Protein
    5.8g
    20% of calories
  • Carbs
    18g
    62% of calories
  • Fat
    2.2g
    17% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Mediterranean Salad (219 g) has 109 calories, with 5.8 g of protein, 18 g of carbohydrates and 2.2 g of fat. Most of its energy comes from carbs (62% of calories). It is high in dietary fiber (22% DV), Vitamin A (23% DV) and Vitamin K (68% DV).

Per 100 g
50cal
very low energy density
Protein per 100 cal
5.3g
Net carbs
12g
carbs minus fiber
Fiber
6.3g
3.1 g sugar

High in

20%+ of the daily value

  • Dietary fiber22%
  • Vitamin A23%
  • Vitamin K68%
  • Folate (B9)28%
  • Iron37%
  • Copper27%

Good source of

10–19% of the daily value

  • Thiamine13%
  • Vitamin B612%
  • Calcium10%
  • Potassium10%
  • Magnesium13%
  • Phosphorus17%

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 lettuce and cucumber. Drain kidney beans.

  2. 2

    Whisk together hummus, red wine vinegar, and oregano.

  3. 3

    Toss all ingredients together in a bowl and enjoy!

Vitamins & minerals

Amounts for 1 serving (219 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A211 μg
23%
Vitamin C5 mg
5%
Vitamin D0 μg
0%
Vitamin E1 mg
4%
Vitamin K82 μg
68%
Thiamine0.2 mg
13%
Riboflavin (B2)0.1 mg
7%
Niacin1 mg
4%
Vitamin B60.2 mg
12%
Folate (B9)112 μg
28%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
8%
Choline32 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium104 mg
10%
Iron3 mg
37%
Potassium456 mg
10%
Magnesium53 mg
13%
Phosphorus122 mg
17%
Zinc1 mg
8%
Copper0.2 mg
27%
Manganese1 mg
22%
Selenium2 μg
3%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene9 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene2,520 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats1 g—
Phenylalanine0.3 g—
Polyunsaturated fats1 g—
Proline0.3 g—
Retinol0 μg—
Serine0.3 g—
Starch6 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30.1 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 109 calories

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

  • 21min
    Walking (3.5 mph)
  • 13min
    Cycling (moderate)
  • 9min
    Running (6 mph)
  • 15min
    Swimming laps

Common questions

How many calories are in Mediterranean Salad?

One serving of Mediterranean Salad (1 serving) has 109 calories, which works out to 50 calories per 100 g. That is about 5.4% of a 2,000-calorie day.

Is Mediterranean Salad high in protein?

Not especially. It has 5.8 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mediterranean Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 62% 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 Salad?

254 mg per serving.

How much sugar is in Mediterranean Salad?

3.1 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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