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Salad, Plain, for One

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Lettuce, raw, green leaf	1 cup shredded	36 g	5.4
2	Lettuce, arugula, raw	1 cup	20 g	5
3	Tomato , Roma	1 Medium Roma Tomato	100 g	24
4	Onions, raw	1 slice, medium	14 g	5.6
5	Peppers, raw, green, sweet	0.25 large	41 g	8.2
6	Cucumber, raw, with peel	0.25 cucumber	75.25 g	11
7	Olives, green	8 olive	32 g	46
8	Seeds, dried, chia seeds	0.34 tbl	5.1 g	25
9	Vinegar, balsamic	1 tbsp	16 g	14

Summary
Number of servings	1
Weight of ingredients	339 g
Final weight ⓘ
Serving size	339 g

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Salad, Plain, for One

Nutrition Facts

Portion Size	339 g

Amount Per Portion	145
Calories

% Daily Value *

Total Fat 7.4g	9 %

Saturated Fat 0.9g **	4 %

Sodium 524mg	23 %

Total Carbohydrate 15g	5 %

Dietary Fiber 4.9g **	18 %

Sugar 7.4g **

Protein 3.9g	8 %

Vitamin D 0mcg **	0 %

Calcium 131mg	10 %

Iron 1.7mg **	9 %

Potassium 399mg **	8 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Calories by source

Fat (54.00%)

Protein (13.00%)

Carbs (33.00%)

Salad, Plain, for One nutrition facts and analysis per 339 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	174.54 mcg	19 %
Carotene, alpha	16.89 mcg
Carotene, beta	2077.48 mcg
Cryptoxanthin, beta	25.32 mcg
Lutein + zeaxanthin	1654.68 mcg
Lycopene	0 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.122 mg	10 %
Riboflavin [Vitamin B2]	0.097 mg	7 %
Niacin [Vitamin B3]	1.009 mg	6 %
Pantothenic acid [Vitamin B5]	0.301 mg	6 %
Vitamin B6	0.196 mg	12 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	46.07 mcg	12 %
Folate, food	48.57 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	42.5 mg	47 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	1.59 mg	11 %
Vitamin E, added	0 mg
Tocopherol, alpha	1.59 mg
Tocopherol, beta	0.01 mg
Tocopherol, delta	0.01 mg
Tocopherol, gamma	0.17 mg
Tocotrienol, alpha	0.04 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	83 mcg	69 %
Vitamin K1 [Phylloquinone]	83 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.2 mg
Choline	20.2 mg	4 %

Minerals
Nutrient	Amount	DV
Calcium	131.46 mg	10 %
Copper	0.19 mg	21 %
Fluoride	2 mcg
Iron	1.65 mg	9 %
Magnesium	51.89 mg	12 %
Manganese	0.377 mg	16 %
Phosphorus	99.34 mg	8 %
Potassium	398.57 mg	8 %
Selenium	3.69 mcg	7 %
Sodium	524.19 mg	23 %
Zinc	0.62 mg	6 %

Proteins and Amino acids
Protein by amino acid Alanine (2.81%) Arginine (4.91%) Aspartic acid (6.81%) Cystine (0.90%) Glutamic acid (12.93%) Glycine (2.61%) Histidine (1.20%) Isoleucine (2.51%) Leucine (3.51%) Lysine (3.11%) Methionine (1.10%) Phenylalanine (3.31%) Proline (2.00%) Serine (2.71%) Threonine (2.30%) Tryptophan (0.90%) Tyrosine (1.40%) Valine (2.71%) Unspecified (42.28%)
Nutrient	Amount	DV
Protein	3.93 g	8 %
Alanine	0.109 g
Arginine	0.194 g
Aspartic acid	0.266 g
Cystine	0.036 g
Glutamic acid	0.508 g
Glycine	0.103 g
Histidine	0.049 g	4 %
Isoleucine	0.099 g	6 %
Leucine	0.139 g	4 %
Lysine	0.122 g	4 %
Methionine	0.044 g
Phenylalanine	0.128 g
Proline	0.08 g
Serine	0.107 g
Threonine	0.089 g	5 %
Tryptophan	0.036 g	9 %
Tyrosine	0.056 g
Valine	0.108 g	6 %
Phenylalanine + Tyrosine	0.184 g	7 %
Methionine + Cysteine	0.08 g	5 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	15.15 g	6 %
Fiber	4.92 g	18 %
Starch	0.62 g
Sugars	7.43 g
Fructose	2.62 g
Galactose	0 g
Glucose	2.67 g
Lactose	0 g
Maltose	0.01 g
Sucrose	0.21 g
Net carbs	10.23 g

Fats and Fatty Acids

Fatty acid by type

Saturated (14.00%)

Monounsaturated (58.00%)

Polyunsaturated (28.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.91 g	0.30 g	0.33

Nutrient

Amount

10 %

5 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetradecenoic acid

α-linolenic acid n-3 (ALA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Eicosadienoic acid

Sterols
Nutrient	Amount	DV
Cholesterol	0 mg	0 %
Phytosterols	30.01 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	1.04 g
Caffeine	0 mg
Theobromine	0 mg
Water	211.78 g

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Salad, Plain, for One recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Salad, Plain, for One

Salad, Plain, for One

Calories by source

Salad, Plain, for One nutrition facts and analysis per 339 g

Protein by amino acid

Fatty acid by type