Vegetable Salad with Olives
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 25.19 g | 9% |
| Net Carbohydrates | 19.63 g | 8% |
| Sugars | 8.52 g | 24% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 5.56 g | 20% |
| Protein | 15.17 g | 30% |
| Total Fat | 51.12 g | 66% |
| Saturated Fat | 15.34 g | 77% |
| Monounsaturated Fat | 28.37 g | - |
| Polyunsaturated Fat | 3.91 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 66.75 mg | 22% |
| Vitamins | ||
| Vitamin A | 563.05 mcg | 63% |
| Vitamin C | 40.36 mg | 45% |
| Vitamin D | 0.3 mcg | 1% |
| Minerals | ||
| Sodium | 2552.42 mg | 111% |
| Potassium | 809.38 mg | 17% |
| Calcium | 514.67 mg | 40% |
| Magnesium | 65.41 mg | 16% |
| Iron | 6.64 mg | 37% |
| Zinc | 3.07 mg | 28% |
% 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
63%
Vitamin C
45%
Vitamin D
1%
Vitamin E
41%
Vitamin K
152%
Vitamin B1
28%
Vitamin B2
60%
Vitamin B3
13%
Vitamin B5
25%
Vitamin B6
36%
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
40%
Iron
37%
Magnesium
16%
Phosphorus
29%
Potassium
17%
Sodium
111%
Zinc
28%
Copper
41%
Manganese
29%
Selenium
24%
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 596 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 28 min
Jogging
1 h 16 min
Cycling
1 h 18 min
Walking
2 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
Vegetable salad, composed of vegetables, may support weight management by contributing to a lower overall energy density and providing a low-calorie, water-rich food option, which can lead to a spontaneous decrease in total energy consumption. Observational evidence suggests that the fiber from vegetables is essential for gut health, and dark green leafy vegetables offer folate, vitamin K, and antioxidants that contribute to heart health, bone protection against osteoporosis, and cancer prevention by protecting cells from free radical damage, with the USDA ARS advocating for increased consumption of such vegetables in a healthy, balanced diet.
1. Dietary Energy Density: Applying Behavioural Science to Weight Management.
Source: PubMed
Summary: Vegetables, due to their high water content, can effectively lower a food's overall energy density, which helps in reducing total energy consumption for weight management.
Read More: https://pubmed.ncbi.nlm.nih.gov/29151813/
2. 20+ High-Fiber Foods to Keep Your Gut Healthy
Source: Cleveland Clinic
Summary: Vegetables contribute fiber from their natural cell walls, which is essential for a healthy gut and offers numerous systemic benefits beyond digestion.
Read More: https://health.clevelandclinic.org/high-fiber-foods
3. Dark Green Leafy Vegetables : Usda Ars
Source: USDA ARS
Summary: Dark green leafy vegetables are excellent sources of folate, vitamin K, and antioxidants, contributing to heart health, bone protection, and cancer prevention.
Read More: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables
4. Is Celery Good for You?
Source: Cleveland Clinic
Summary: Celery is a low-calorie vegetable rich in nutrients, water, and some fiber, offering benefits for heart health due to its low sodium content and containing plant-based flavonoids, phytonutrients, and polyphenols that provide antioxidant benefits.
Read More: https://health.clevelandclinic.org/is-celery-good-for-you
