Mixed Vegetable Salad with Arugula
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 29.35 g | 11% |
| Net Carbohydrates | 22.02 g | 9% |
| Sugars | 15.17 g | 43% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 7.34 g | 26% |
| Protein | 17.21 g | 34% |
| Total Fat | 44.6 g | 57% |
| Saturated Fat | 13.86 g | 69% |
| Monounsaturated Fat | 23.18 g | - |
| Polyunsaturated Fat | 4.19 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 66.75 mg | 22% |
| Vitamins | ||
| Vitamin A | 796.55 mcg | 89% |
| Vitamin C | 206.72 mg | 230% |
| Vitamin D | 0.3 mcg | 2% |
| Minerals | ||
| Sodium | 2064.3 mg | 90% |
| Potassium | 1312 mg | 28% |
| Calcium | 600.05 mg | 46% |
| Magnesium | 117.6 mg | 28% |
| Iron | 3.72 mg | 21% |
| Zinc | 3.61 mg | 33% |
% 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
89%
Vitamin C
230%
Vitamin D
2%
Vitamin E
49%
Vitamin K
147%
Vitamin B1
27%
Vitamin B2
61%
Vitamin B3
22%
Vitamin B5
41%
Vitamin B6
51%
Vitamin B7
-
Vitamin B9
20%
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
46%
Iron
21%
Magnesium
28%
Phosphorus
34%
Potassium
28%
Sodium
90%
Zinc
33%
Copper
24%
Manganese
49%
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
37%
Isoleucine
47%
Valine
50%
Lysine
36%
Tryptophan
47%
Threonine
38%
Phenylalanine
49%
Methionine
43%
Histidine
33%
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 561 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 23 min
Jogging
1 h 11 min
Cycling
1 h 13 min
Walking
2 h 12 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 vegetable salad, composed of vegetables rich in fiber, may promote satiety and aid in weight management by reducing hunger, according to the CDC, which emphasizes these benefits for a healthy weight. Additionally, these salads provide antioxidants like vitamins C and E that help reduce inflammation, and their high water content, from vegetables such as cucumber, lettuce, and celery, contributes to daily hydration, as noted by UCLA Health.
1. Tips for Increasing Vegetables and Fruits in Your Diet: Healthy Eating for Healthy Weight
Source: CDC, 2026
Summary: Increasing vegetable and fruit intake contributes to satiety, reducing hunger and helping individuals feel full, which can lead to a healthy weight.
Read More: https://www.cdc.gov/healthy-weight-growth/healthy-eating/fruits-vegetables.html
2. 15 Foods That Help You Stay Hydrated
Source: UCLA Health
Summary: Many vegetables commonly found in a mixed vegetable salad, such as cucumber, lettuce, celery, and radishes, contribute significantly to daily hydration due to their high water content.
Read More: https://www.uclahealth.org/news/article/15-food-that-help-you-stay-hydrated
3. Vegetables for Diabetes: Choices, Benefits, and Meal Tips
Source: Medical News Today, 2019
Summary: Vegetables are rich in antioxidants like vitamins C and E, and carotenoids, which help reduce inflammation, and are excellent sources of fiber, aiding in digestive health, promoting satiety, and helping to stabilize blood sugar by slowing digestion.
4. Use of the "Healthy" Claim on Food Labeling
Source: FDA, 2024
Summary: Whole vegetables automatically qualify for the 'healthy' claim on food labels if they contain no added ingredients other than water, under the FDA's updated criteria.
Read More: https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/use-healthy-claim-food-labeling
