Mixed Salad with Olives and Dressing
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 30.39 g | 11% |
| Net Carbohydrates | 24.6 g | 10% |
| Sugars | 12.76 g | 36% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 5.79 g | 21% |
| Protein | 14.56 g | 29% |
| Total Fat | 78.03 g | 100% |
| Saturated Fat | 19.03 g | 95% |
| Monounsaturated Fat | 47.99 g | - |
| Polyunsaturated Fat | 6.68 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 66.75 mg | 22% |
| Vitamins | ||
| Vitamin A | 2066.5 mcg | 230% |
| Vitamin C | 45.68 mg | 51% |
| Vitamin D | 0.3 mcg | 2% |
| Minerals | ||
| Sodium | 2563.88 mg | 111% |
| Potassium | 648.1 mg | 14% |
| Calcium | 502.08 mg | 39% |
| Magnesium | 52.75 mg | 13% |
| Iron | 6.77 mg | 38% |
| Zinc | 2.91 mg | 26% |
% 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
230%
Vitamin C
51%
Vitamin D
2%
Vitamin E
66%
Vitamin K
54%
Vitamin B1
22%
Vitamin B2
53%
Vitamin B3
11%
Vitamin B5
23%
Vitamin B6
30%
Vitamin B7
-
Vitamin B9
6%
Vitamin B12
53%
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
39%
Iron
38%
Magnesium
13%
Phosphorus
27%
Potassium
14%
Sodium
111%
Zinc
26%
Copper
39%
Manganese
18%
Selenium
23%
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
36%
Isoleucine
45%
Valine
48%
Lysine
34%
Tryptophan
43%
Threonine
34%
Phenylalanine
44%
Methionine
42%
Histidine
30%
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 855 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
2 h 6 min
Jogging
1 h 48 min
Cycling
1 h 51 min
Walking
3 h 21 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 Salad, which contains olives, provides monounsaturated fatty acids, dietary fiber, and antioxidants through its olive component; olives are rich in lipids, vitamin E, and β-carotene, and contain oleuropein, which in solution has been shown to attenuate post-prandial blood glucose levels by inhibiting intestinal sucrase and glucose transport, though this effect was not observed when oleuropein was naturally present in olives with higher doses of sucrose or starch-rich foods. Olives are a staple in the Mediterranean diet and are also a source of iron and copper.
1. Are Olives Good for You? Nutrition and Benefits
Source: Medical News Today, 2019
Summary: Olives are low in cholesterol and serve as a good source of dietary fiber, iron, copper, and oleate, a monounsaturated fatty acid.
2. Table Olives and Health: A Review
Source: Cambridge University Press
Summary: Table olives are energy-dense, rich in lipids, primarily monounsaturated fatty acids (MUFAs) like oleic acid, and provide dietary fiber, vitamin E, and β-carotene, while being low in protein and carbohydrates.
3. Nutritional Implications of Olives and Sugar: Attenuation of Post-Prandial Glucose Spikes in Healthy Volunteers by Inhibition of Sucrose Hydrolysis and Glucose Transport by Oleuropein.
Source: PubMed
Summary: Oleuropein, a secoiridoid found in olives, effectively inhibited intestinal maltase and human sucrase, as well as glucose transport across Caco-2 monolayers and glucose uptake by GLUT2 in Xenopus oocytes, and attenuated post-prandial blood glucose levels in healthy volunteers following low doses of sucrose.
Read More: https://pubmed.ncbi.nlm.nih.gov/29524000/
4. Health Benefits of Olives: Nutrition, Uses & Side Effects
Source: WebMD
Summary: Olives are rich in antioxidants, including phenolic compounds and vitamin E, with black olives generally exhibiting stronger antioxidant properties.
Read More: https://www.webmd.com/diet/health-benefits-olives
