Green Salad with Onions
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 21.6 g | 8% |
| Net Carbohydrates | 15.53 g | 6% |
| Sugars | 9.45 g | 27% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 6.07 g | 22% |
| Protein | 5.57 g | 11% |
| Total Fat | 27.81 g | 36% |
| Saturated Fat | 3.88 g | 19% |
| Monounsaturated Fat | 19.79 g | - |
| Polyunsaturated Fat | 3.16 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 896.59 mcg | 100% |
| Vitamin C | 50.64 mg | 56% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1237.51 mg | 54% |
| Potassium | 987.98 mg | 21% |
| Calcium | 128.57 mg | 10% |
| Magnesium | 63.88 mg | 15% |
| Iron | 2.93 mg | 16% |
| Zinc | 0.95 mg | 9% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
100%
Vitamin C
56%
Vitamin D
0%
Vitamin E
34%
Vitamin K
276%
Vitamin B1
27%
Vitamin B2
19%
Vitamin B3
11%
Vitamin B5
14%
Vitamin B6
23%
Vitamin B7
-
Vitamin B9
0%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
10%
Iron
16%
Magnesium
15%
Phosphorus
11%
Potassium
21%
Sodium
54%
Zinc
9%
Copper
24%
Manganese
41%
Selenium
4%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.2%
Isoleucine
0.1%
Valine
0.2%
Lysine
0%
Tryptophan
0.1%
Threonine
0.1%
Phenylalanine
0.2%
Methionine
0.1%
Histidine
0.1%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 337 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
50 min
Jogging
43 min
Cycling
44 min
Walking
1 h 20 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Green salad, as a dish that incorporates various vegetables, aligns with general recommendations from the CDC to increase vegetable intake for satiety, hunger reduction, and healthy weight maintenance through lower-calorie meal creation without reducing food volume. As a plant-based food, green salad also contributes dietary fiber, which the Cleveland Clinic notes is critical for supporting gut and digestive health, lowering cholesterol, and reducing the risk of heart disease, with fiber exclusively found in plant-based foods and integrated into their natural plant cell walls.
1. Tips for Increasing Vegetables and Fruits in Your Diet: Healthy Eating for Healthy Weight
Source: CDC, 2026
Summary: Increasing vegetable and fruit intake, such as by incorporating leafy greens, tomatoes, cucumbers, or peppers into meals, contributes to satiety, reduces hunger, and can help maintain a healthy weight.
Read More: https://www.cdc.gov/healthy-weight-growth/healthy-eating/fruits-vegetables.html
2. Foods That Are Very Low in Calories: 22 Options
Source: Healthline, 2018
Summary: Incorporating lower-calorie options, especially fruits and vegetables, can enhance meal fullness and satisfaction, and substituting high-calorie items with lower-calorie alternatives boosts nutrient and protective plant compound consumption.
Read More: https://www.healthline.com/nutrition/zero-calorie-foods
3. 20+ High-Fiber Foods to Keep Your Gut Healthy
Source: Cleveland Clinic
Summary: Dietary fiber, exclusively found in plant-based foods, is critical for maintaining overall bodily health, supporting gut and digestive health, lowering cholesterol, managing blood sugar, reducing the risk of heart disease, aiding in healthy weight maintenance, decreasing the risk of certain cancers, and contributing to a longer lifespan.
Read More: https://health.clevelandclinic.org/high-fiber-foods
