Mixed Green Salad with Nuts
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 37.29 g | 14% |
| Net Carbohydrates | 26.08 g | 11% |
| Sugars | 12.81 g | 37% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 11.21 g | 40% |
| Protein | 16.36 g | 33% |
| Total Fat | 62.73 g | 80% |
| Saturated Fat | 8.25 g | 41% |
| Monounsaturated Fat | 41.21 g | - |
| Polyunsaturated Fat | 10.36 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 2030.82 mcg | 226% |
| Vitamin C | 56.22 mg | 62% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1484.37 mg | 65% |
| Potassium | 1154.18 mg | 25% |
| Calcium | 150.98 mg | 12% |
| Magnesium | 197.99 mg | 47% |
| Iron | 7.24 mg | 40% |
| Zinc | 3.19 mg | 29% |
% 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
226%
Vitamin C
62%
Vitamin D
0%
Vitamin E
81%
Vitamin K
46%
Vitamin B1
23%
Vitamin B2
14%
Vitamin B3
26%
Vitamin B5
24%
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
12%
Iron
40%
Magnesium
47%
Phosphorus
32%
Potassium
25%
Sodium
65%
Zinc
29%
Copper
116%
Manganese
76%
Selenium
10%
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 733 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 48 min
Jogging
1 h 33 min
Cycling
1 h 35 min
Walking
2 h 52 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
Mixed Green Salad with Nuts may help regulate blood sugar levels and enhance satiety, as both leafy greens and nuts are recognized for these benefits. Leafy greens provide fiber, magnesium, and vitamin A, while nuts contribute protein and heart-healthy fats, including omega-3 fatty acids found in walnuts, according to the American Heart Association. Observational evidence suggests that consuming vegetables first in a meal may also prevent blood sugar spikes and aid weight management.
1. Go Nuts (but Just a Little!)
Source: American Heart Association, 2024
Summary: Mixed Green Salad with Nuts, by incorporating nuts like almonds and walnuts, contributes protein and heart-healthy omega-3 fatty acids, emphasizing their role as nutrient-dense additions when consumed in appropriate serving sizes.
Read More: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/go-nuts-but-just-a-little
2. 12 Foods That Won't Raise Blood Glucose
Source: Medical News Today, 2017
Summary: Mixed Green Salad with Nuts, containing both leafy greens and various nuts, contributes fiber, healthy fats, and protein that can help regulate blood sugar levels and improve insulin sensitivity.
3. Does the Order in Which You Eat Food Matter?
Source: UCLA Health
Summary: Mixed Green Salad with Nuts, as a dish rich in high-fiber vegetables and protein from nuts, aligns with recommendations to consume such foods first in a meal to help prevent blood sugar spikes, improve satiety, and reduce inflammation.
Read More: https://www.uclahealth.org/news/article/does-order-which-you-eat-food-matter
