⏱ 40 min totalSummer Herb Salad
Per 1 serving · 391 g · 14 ingredients
of a 2,000 cal day
- Protein11g11% of calories
- Carbs24g24% of calories
- Fat30g66% of calories
At a glance
One serving of Summer Herb Salad (391 g) has 389 calories, with 11 g of protein, 24 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (21% DV), dietary fiber (27% DV) and Vitamin C (26% DV). Keep an eye on sodium and saturated fat, which provide 48% and 43% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Dietary fiber27%
- Vitamin C26%
- Vitamin E25%
- Vitamin K134%
- Riboflavin (B2)39%
Good source of
10–19% of the daily value
- Vitamin A19%
- Thiamine13%
- Niacin10%
- Selenium16%
Watch
20%+ of the daily value
- Sodium48%
- Saturated fat43%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Dijon mustard- 🥄½ dash Salt
½ dash Black pepper
½ tsp, ground Oregano
½ tbsp, leaves Tarragon
⅛ cup leaves, whole Basil
4 ½ sprigs Cilantro
1 tsp Parsley
1 ½ tbsp Olive oil
2 beet Beets
2 ½ cup Arugula
½ cup chopped Celery
⅓ cup, chopped or diced Dill pickles
¼ cup, crumbled Feta cheese
Directions
- 1
Preheat your oven to 450 degrees F. Clean and trim your beets, then rub well with 1 tbsp of the olive oil. Wrap the beets in foil packets, then place on a baking tray and roast for 30 minutes or so, until tender.
- 2
Allow the beets to cool slightly, then use your hands (with or without gloves on - they will stain your hands) to peel off the skins. Chop into 1-inch cubes and set aside.
- 3
In a small bowl, whisk together vinaigrette ingredients (first 8 ingredients and remaining 2 tbsp oil).
- 4
Arrange arugula, celery, beets, pickles, and feta in salad bowl. Toss with vinaigrette and serve immediately.
- 5
Recipe inspired by: http://www.thecrepesofwrath.com/2014/05/07/summer-herb-salad/#more-8705
Vitamins & minerals
Amounts for 1 serving (391 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 173 μg | 19% |
| Vitamin C | 24 mg | 26% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 160 μg | 134% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 276 μg | 69% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 380 mg | 38% |
| Iron | 4 mg | 46% |
| Potassium | 1,042 mg | 22% |
| Magnesium | 90 mg | 22% |
| Phosphorus | 254 mg | 36% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 44% |
| Selenium | 9 μg | 16% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 10 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,467 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 16 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0.2 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 47 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 389 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 32minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Summer Herb Salad?
One serving of Summer Herb Salad (1 serving) has 389 calories, which works out to 99 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Summer Herb Salad high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Summer Herb Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Summer Herb Salad?
1115 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Summer Herb Salad?
15 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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