⏱ 25 min totalVegetarian Keto Club Salad
Per 1 serving · 359 g · 12 ingredients
of a 2,000 cal day
- Protein23g20% of calories
- Carbs11g9% of calories
- Fat37g71% of calories
At a glance
One serving of Vegetarian Keto Club Salad (359 g) has 466 calories, with 23 g of protein, 11 g of carbohydrates and 37 g of fat. Most of its energy comes from fat (71% of calories). It is high in protein (47% DV), Vitamin A (76% DV) and Vitamin K (116% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 77% and 85% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Vitamin A76%
- Vitamin K116%
- Riboflavin (B2)47%
- Folate (B9)45%
- Vitamin B1242%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin C13%
- Vitamin D10%
- Vitamin E13%
- Thiamine15%
- Vitamin B619%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat77%
- Cholesterol85%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Sour cream
1 tbsp Mayonnaise
¼ tsp Garlic powder
¼ tsp Onion powder
½ tsp Parsley- ½ tbsp 2% milk
1 large Egg
2 oz Cheddar cheese
2 cup shredded Romaine lettuce
¼ cucumber Cucumber
½ tbsp Dijon mustard
¼ cup cherry tomatoes Cherry tomatoes
Directions
- 1
Place eggs in a pot of cold water and bring to a boil. Turn off the heat, cover, and let them sit for 9-12 minutes. Cool in ice water before peeling.
- 2
In a bowl, combine sour cream, mayonnaise, garlic powder, onion powder, and dried parsley to make the dressing. Stir in the milk until smooth.
- 3
Arrange shredded lettuce, diced cucumber, halved cherry tomatoes, cubed cheddar cheese, and sliced hard-boiled eggs on a plate. Place Dijon mustard in the center.
- 4
Drizzle the salad with the dressing and toss to coat evenly.
Vitamins & minerals
Amounts for 1 serving (359 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 681 μg | 76% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 140 μg | 116% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 1 mg | 47% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.3 mg | 19% |
| Folate (B9) | 181 μg | 45% |
| Vitamin B12 | 1 μg | 42% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 184 mg | 33% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 493 mg | 49% |
| Iron | 2 mg | 31% |
| Potassium | 608 mg | 13% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 461 mg | 66% |
| Zinc | 3 mg | 30% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.4 mg | 16% |
| Selenium | 36 μg | 65% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 46 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 5,169 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 23 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 958 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 2 g | — |
| Retinol | 246 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 466 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 89minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming laps
Common questions
How many calories are in Vegetarian Keto Club Salad?
One serving of Vegetarian Keto Club Salad (1 serving) has 466 calories, which works out to 130 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Vegetarian Keto Club Salad high in protein?
It provides a solid 23 g of protein per serving (47% of the 50 g daily value), but protein supplies only 20% 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 Vegetarian Keto Club Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegetarian Keto Club Salad?
734 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegetarian Keto Club Salad?
4.3 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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