⏱ 2 min totalSalsa Salad
Per 1 serving · 407 g · 7 ingredients
of a 2,000 cal day
- Protein9.8g19% of calories
- Carbs37g72% of calories
- Fat1.9g8% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Salsa Salad (407 g) has 186 calories, with 9.8 g of protein, 37 g of carbohydrates and 1.9 g of fat. Most of its energy comes from carbs (72% of calories). It is high in dietary fiber (42% DV), Vitamin A (103% DV) and Vitamin C (23% DV). Keep an eye on sodium, which provides 39% of the daily value.
High in
20%+ of the daily value
- Dietary fiber42%
- Vitamin A103%
- Vitamin C23%
- Vitamin K237%
- Vitamin B631%
- Folate (B9)64%
Good source of
10–19% of the daily value
- Vitamin E13%
- Thiamine17%
- Niacin14%
- Pantothenic acid15%
- Choline11%
- Calcium15%
Watch
20%+ of the daily value
- Sodium39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 cup shredded Romaine lettuce
¼ cup Salsa
2 tbsp Cilantro
2 tbsp Parsley
½ cup Pinto beans
¼ cup strips or slices Carrots
¼ cup Sweet corn
Directions
- 1
In a large bowl, combine the lettuce, cilantro, parsley, and carrots. Toss gently to mix.
- 2
In a separate bowl, mix together the pinto beans, corn, and salsa.
- 3
Spoon this mixture over the salad, toss well to combine, and serve.
Vitamins & minerals
Amounts for 1 serving (407 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 925 μg | 103% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 285 μg | 237% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 256 μg | 64% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 58 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 145 mg | 15% |
| Iron | 4 mg | 51% |
| Potassium | 1,072 mg | 23% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 210 mg | 30% |
| Zinc | 1 mg | 13% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 32% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,061 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 10,554 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 4,087 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 6 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 186 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 35minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Salsa Salad?
One serving of Salsa Salad (1 serving) has 186 calories, which works out to 46 calories per 100 g. That is about 9.3% of a 2,000-calorie day.
Is Salsa Salad high in protein?
Not especially. It has 9.8 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Salsa Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 72% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Salsa Salad?
891 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Salsa Salad?
8 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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