Green Salad with Vinaigrette
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 32.93 g | 12% |
| Net Carbohydrates | 25.79 g | 10% |
| Sugars | 17.93 g | 51% |
| Added Sugars | 5.8 g | 12% |
| Dietary Fiber | 7.14 g | 26% |
| Protein | 6.66 g | 13% |
| Total Fat | 54.49 g | 70% |
| Saturated Fat | 7.53 g | 38% |
| Monounsaturated Fat | 39.4 g | - |
| Polyunsaturated Fat | 5.83 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 3680.65 mcg | 409% |
| Vitamin C | 86.36 mg | 96% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1442.75 mg | 63% |
| Potassium | 805.65 mg | 17% |
| Calcium | 169.29 mg | 13% |
| Magnesium | 54.43 mg | 13% |
| Iron | 8.57 mg | 48% |
| Zinc | 0.63 mg | 6% |
% 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
409%
Vitamin C
96%
Vitamin D
0%
Vitamin E
57%
Vitamin K
52%
Vitamin B1
8%
Vitamin B2
7%
Vitamin B3
6%
Vitamin B5
7%
Vitamin B6
13%
Vitamin B7
-
Vitamin B9
0.1%
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
13%
Iron
48%
Magnesium
13%
Phosphorus
10%
Potassium
17%
Sodium
63%
Zinc
6%
Copper
17%
Manganese
18%
Selenium
1%
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
0.2%
Valine
0.2%
Lysine
0.1%
Tryptophan
0.2%
Threonine
0.1%
Phenylalanine
0.3%
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 622 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 31 min
Jogging
1 h 19 min
Cycling
1 h 21 min
Walking
2 h 26 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, when made with dark green leafy vegetables like spinach, kale, or iceberg lettuce, can be a notable source of Vitamin K1, which is essential for blood clotting, bone metabolism by protecting bones from osteoporosis, and regulating blood calcium levels. These vegetables also provide Vitamin A, folate—a B vitamin crucial for heart health and preventing certain birth defects—and antioxidants that may support eye health and contribute to cancer prevention due to their high antioxidant content. To enhance the absorption of fat-soluble Vitamin K1, it is recommended to consume green salad with dietary fats, such as olive oil.
1. Iceberg Lettuce: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: Iceberg lettuce is rich in Vitamin K, crucial for proper blood clotting, and Vitamin A, essential for supporting eye health.
Read More: https://www.webmd.com/diet/health-benefits-iceberg-lettuce
2. Dark Green Leafy Vegetables : Usda Ars
Source: USDA ARS
Summary: Dark green leafy vegetables are recognized as excellent sources of nutrition, providing significant amounts of folate and vitamin K, and may contribute to cancer prevention due to their high antioxidant content.
Read More: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables
3. Vitamin K: Health Benefits, Daily Intake, and Sources
Source: Medical News Today, 2018
Summary: Green salad, particularly leafy green vegetables, is a source of Vitamin K1, which is essential for blood clotting, bone metabolism, and regulating blood calcium levels.
4. 21 Foods High in Vitamin K
Source: Cleveland Clinic
Summary: Green salad, particularly those with spinach and kale, is highlighted as a beneficial source of Vitamin K1, which supports healthy bones, blood, and heart function.
Read More: https://health.clevelandclinic.org/foods-high-in-vitamin-k
