Garden Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Garden Salad contains 105 calories, 13.5g protein, 2.5g carbs, and 3.5g fat per one bowl (300g). It is a source of cholesterol, iron, zinc.
Nutrition Facts — one bowl (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 105 kcal | 5% |
| Protein | 13.5g | 27% |
| Carbohydrates | 2.5g | 1% |
| Total Fat | 3.5g | 4% |
| Fiber | 1.0g | 4% |
| Sugar | 1.2g | -- |
| Saturated Fat | 0.80g | 4% |
| Cholesterol | 38.0mg | 13% |
| Sodium | 190.0mg | 8% |
| Potassium | 6.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 245.0mg | 1361% |
| Magnesium | 0.60mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 5.5mg | 324% |
| Vitamin B12 | 0.35mcg | 15% |
| Folate | 28.0mcg | 7% |
| Vitamin E | 0.40mg | 3% |
| Vitamin K | 0.15mcg | 0% |
| Phosphorus | 160.0mg | 13% |
Is Garden Salad Good for You?
Garden Salad provides 105 calories per one bowl (300g) with 13.5g protein, 2.5g carbohydrates, and 3.5g fat. It is a source of cholesterol (13% dv), iron (1361% dv), zinc (1000% dv).
Mixed garden greens topped with charcoal-grilled chicken breast, a popular cafe and takeaway lunch item
Key Health Benefits of Garden Salad
- Cholesterol (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1361% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (324% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 13.5g protein per serving to support satiety and muscle maintenance.
How to Track Garden Salad Nutrition with Gram
Use Gram to log garden salad and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in garden salad?
Garden Salad contains 105 calories per one bowl (300g).
How much protein is in garden salad?
Garden Salad provides 13.5g of protein per one bowl (300g).
How many carbs are in garden salad?
Garden Salad has 2.5g of carbohydrates per one bowl (300g).
Is garden salad good for tracking nutrition?
Yes. Garden Salad can be logged by calories, macros, and micronutrients in the Gram app.
How should I use garden salad in a meal plan?
Use Garden Salad as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track garden salad and thousands of other foods with the Gram app.