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Mediterranean Salad⏱ 10 min total
Recipes

Mediterranean Salad

Per 1 serving · 136 g · 9 ingredients

Calories
56
3%
of a 2,000 cal day
  • Protein
    1.7g
    11% of calories
  • Carbs
    13g
    84% of calories
  • Fat
    0.4g
    6% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Mediterranean Salad (136 g) has 56 calories, with 1.7 g of protein, 13 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (84% of calories). It is high in Vitamin C (30% DV) and Vitamin K (68% DV).

Per 100 g
42cal
very low energy density
Protein per 100 cal
3g
Net carbs
11g
carbs minus fiber
Fiber
2.2g
8.5 g sugar

High in

20%+ of the daily value

  • Vitamin C30%
  • Vitamin K68%

Good source of

10–19% of the daily value

  • Vitamin A13%
  • Vitamin B611%
  • Folate (B9)14%
  • Copper11%
  • Manganese10%

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 all the ingredients and combine them in a bowl. Toss with your favorite dressing and serve.

Vitamins & minerals

Amounts for 1 serving (136 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A116 μg
13%
Vitamin C27 mg
30%
Vitamin D0 μg
0%
Vitamin E1 mg
7%
Vitamin K82 μg
68%
Thiamine0 mg
3%
Riboflavin (B2)0.1 mg
4%
Niacin1 mg
4%
Vitamin B60.1 mg
11%
Folate (B9)56 μg
14%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
3%
Choline11 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium34 mg
3%
Iron1 mg
9%
Potassium300 mg
6%
Magnesium23 mg
6%
Phosphorus33 mg
5%
Zinc0.3 mg
2%
Copper0.1 mg
11%
Manganese0.2 mg
10%
Selenium1 μg
1%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene60 μg—
Arginine0.1 g—
Aspartic acid0.2 g—
Beta carotene1,355 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid0.4 g—
Glycine0.1 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.1 g—
Lycopene1,279 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats0.1 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.1 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch0 g—
Sucrose3 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 56 calories

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

  • 11min
    Walking (3.5 mph)
  • 7min
    Cycling (moderate)
  • 5min
    Running (6 mph)
  • 8min
    Swimming laps

Common questions

How many calories are in Mediterranean Salad?

One serving of Mediterranean Salad (1 serving) has 56 calories, which works out to 42 calories per 100 g. That is about 2.8% of a 2,000-calorie day.

Is Mediterranean Salad high in protein?

Not especially. It has 1.7 g of protein per serving, and protein supplies 11% 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 11 g of net carbs and 84% 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?

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

How much sugar is in Mediterranean Salad?

8.5 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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