⏱ 50 min totalWatercress and Frise Salad with Green Apple and Celery Root
Per 1 serving · 949 g · 7 ingredients
of a 2,000 cal day
- Protein11g9% of calories
- Carbs46g38% of calories
- Fat29g53% of calories
- ✓ Cholesterol free
At a glance
One serving of Watercress and Frise Salad with Green Apple and Celery Root (949 g) has 453 calories, with 11 g of protein, 46 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (22% DV), dietary fiber (77% DV) and Vitamin A (93% DV). Keep an eye on saturated fat, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Dietary fiber77%
- Vitamin A93%
- Vitamin C129%
- Vitamin E55%
- Vitamin K1364%
Good source of
10–19% of the daily value
- Niacin17%
Watch
20%+ of the daily value
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 medium Apple
1 head Endive
½ stalk, medium Celery
2 tbsp Olive oil
5 cup, chopped Watercress
2 tbsp Red wine vinegar
⅔ tbsp chopped Shallots
Directions
- 1
Tear endive into 2" pieces to equal 4 cups. Finely chop the shallots to equal 2 tsp.
- 2
Put watercress and frise in a large serving bowl.
- 3
Whisk together oil, vinegar, shallot, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a small bowl.
- 4
Julienne apple lengthwise using slicer until you reach core, then rotate and continue. Add to greens. Julienne celery root and add to greens.
- 5
Toss salad with vinaigrette and salt and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (949 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 836 μg | 93% |
| Vitamin C | 116 mg | 129% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 8 mg | 55% |
| Vitamin K | 1,636 μg | 1,364% |
| Thiamine | 1 mg | 47% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 759 μg | 190% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 5 mg | 108% |
| Choline | 110 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 494 mg | 49% |
| Iron | 5 mg | 65% |
| Potassium | 2,453 mg | 52% |
| Magnesium | 127 mg | 30% |
| Phosphorus | 277 mg | 40% |
| Zinc | 4 mg | 40% |
| Copper | 1 mg | 74% |
| Manganese | 3 mg | 115% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 10,028 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 11 g | — |
| Galactose | 0.1 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 20 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0.1 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 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 μg | — |
Burning 453 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Watercress and Frise Salad with Green Apple and Celery Root?
One serving of Watercress and Frise Salad with Green Apple and Celery Root (1 serving) has 453 calories, which works out to 48 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Watercress and Frise Salad with Green Apple and Celery Root high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 9% 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 Watercress and Frise Salad with Green Apple and Celery Root keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Watercress and Frise Salad with Green Apple and Celery Root?
204 mg per serving.
How much sugar is in Watercress and Frise Salad with Green Apple and Celery Root?
21 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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