⏱ 10 min totalOle Salad
Per 1 serving · 482 g · 11 ingredients
of a 2,000 cal day
- Protein6.8g7% of calories
- Carbs33g36% of calories
- Fat23g57% of calories
- ✓ Cholesterol free
At a glance
One serving of Ole Salad (482 g) has 335 calories, with 6.8 g of protein, 33 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (57% of calories). It is high in dietary fiber (43% DV), Vitamin C (80% DV) and Vitamin E (28% DV). Keep an eye on sodium, which provides 36% of the daily value.
High in
20%+ of the daily value
- Dietary fiber43%
- Vitamin C80%
- Vitamin E28%
- Vitamin K57%
- Niacin24%
- Vitamin B644%
Good source of
10–19% of the daily value
- Vitamin A11%
- Thiamine12%
- Riboflavin (B2)19%
- Magnesium18%
- Zinc13%
Watch
20%+ of the daily value
- Sodium36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup, chopped or sliced Tomatoes
½ cup, chopped Zucchini
⅛ cup, chopped Scallions
½ fruit Avocado
½ cup Sweet corn
1 ½ tbsp Hot sauce
½ tbsp Olive oil
1 tbsp Lemon juice
¼ tsp Garlic powder
⅛ tsp, ground Cumin seed- 🥄½ dash Salt
Directions
- 1
Chop the tomatoes, zucchini, and green onions, and dice the avocado. Combine them in a large bowl with the corn.
- 2
In a separate bowl, whisk together the hot sauce, olive oil, lemon juice, garlic powder, cumin and salt. Toss gently with the vegetables and adjust to taste as needed.
- 3
For best results, chill the salad for 3-4 hours before serving, or serve immediately if desired.
Vitamins & minerals
Amounts for 1 serving (482 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 99 μg | 11% |
| Vitamin C | 72 mg | 80% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 68 μg | 57% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 1 mg | 44% |
| Folate (B9) | 166 μg | 41% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 39% |
| Choline | 48 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 58 mg | 6% |
| Iron | 2 mg | 26% |
| Potassium | 1,289 mg | 27% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 170 mg | 24% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 43% |
| Manganese | 0.5 mg | 21% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 207 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,060 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.4 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 4,631 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 11 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 335 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Ole Salad?
One serving of Ole Salad (1 serving) has 335 calories, which works out to 70 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Ole Salad high in protein?
Not especially. It has 6.8 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Ole Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Ole Salad?
825 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Ole Salad?
9.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
192 calTropical Smoothie1 serving
115 calLean Green Smoothie1 serving
304 calPineapple Teriyaki Chicken Skillet1 serving
444 calTropical Breakfast Quinoa1 serving
521 calCarrot Cake Smoothie Bowl1 serving
367 calChicken & Pineapple Stir-Fry1 serving
226 calPineapple Fried Cauliflower "Rice1 serving
338 calPineapple and Ham Pizza1 serving