Salads are rich sources of antioxidants and vitamins and the calorie content in it is also very low. It can be made by using a number of vegetables and fruits. Salads of lean meat, nuts, etc are also highly nutritious.
Salad Nutrition Facts – Good Source of Vitamins and Minerals
Highly nutritious salads can be prepared by using a variety of green leaves, fruits and vegetables. Salad nutrition facts say that spinach salad consists of 44% vitamin A, 20% vitamin C, 15% vitamin E, 74% folate, 13% iron, 28% calcium, 9% magnesium and 3% zinc. Herb salad has 80% vitamin A, 12% vitamin C, 7% vitamin E, 34% folate, 10% iron, 12% calcium, 7% magnesium and 2% zinc. Crisp mixed salad contains 10% vitamin A, 15% vitamin C, 1% vitamin E, 21% folate, 4% iron, 5% calcium, 3% magnesium and 1% zinc. Salad nutrition facts with 180 gram fresh fruits consist of 18 gram fibre and 345 gram energy.
Calories in Salad – Very Low
You can make salads by using butter, romaine, escarole, spinach, leaf, iceberg, etc. Calories in salad with lettuce are around 10. The calorie content in green vegetables salad is around 20. Fruit salad contains 40 calories and half cup apple salad contains 30 calories. Quarter cup chopped chicken salad contains 75 calories. You can also make salads by using tuna and half cup tuna salad contains 80 calories. Calories in salad, which is prepared in cheddar cheese or shredded mozzarella, are 200. You can also make delicious salads by using green leaf lettuce, raw green beans, snap peas, tomato, carrots, blueberries, chicken breast, boiled egg, walnut, lime wedges, etc. The calorie content in these salads is also very less.
Healthy Salads – Myriad
You can add any kind of raw vegetables in salad, which include cucumbers, tomatoes, avocados, artichokes, asparagus, zucchini, cauliflower, broccoli, radishes, carrots, snap peas, green beans, etc. Healthy salads can be prepared by using apple slices, blackberries, raspberries and blueberries. These fruits are rich sources of antioxidants and vitamins. Cheese and meat salads can be prepared with cheese, chicken breast, tuna, cooked shrimp, lean beef, etc. However, calorie content in meat and cheese salads is higher than vegetables and fruit salads. Nuts such as cashews, almonds, pecans, walnuts, etc can be used for making healthy salads. Nuts are rich sources of unsaturated fatty acids, which is good for heart health.