Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: One serving (300g) of salad contains 480 calories, 10.2g protein, 34.8g carbs, and 33.9g fat. Salad is a good source of saturated fat, potassium, calcium.
Nutrition Facts — one serving (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 480 kcal | 24% |
| Protein | 10.2g | 20% |
| Carbohydrates | 34.8g | 13% |
| Total Fat | 33.9g | 43% |
| Fiber | 9.3g | 33% |
| Sugar | 4.5g | -- |
| Saturated Fat | 2.8g | 14% |
| Cholesterol | 24.5mg | 8% |
| Sodium | 78.1mg | 3% |
| Potassium | 756.6mg | 16% |
| Calcium | 136.9mg | 11% |
| Iron | 2.5mg | 14% |
| Magnesium | 62.2mg | 15% |
| Zinc | 1.8mg | 16% |
| Vitamin C | 101.1mg | 112% |
| Vitamin A | 33.4mcg | 4% |
| Vitamin B6 | 0.39mg | 23% |
| Vitamin B12 | 156.5mcg | 6521% |
| Folate | 156.5mcg | 39% |
| Vitamin K | 298.4mcg | 249% |
| Phosphorus | 153.5mg | 12% |
Is Salad Good for You?
Salad provides 480 calories per serving (300g) with 10.2g of protein, 34.8g of carbohydrates, and 33.9g of fat. It is a source of saturated fat (14% dv), potassium (16% dv), calcium (11% dv).
Key Health Benefits of Salad
- Good source of saturated fat (14% dv)
- Good source of potassium (16% dv)
- Good source of calcium (11% dv)
- Good source of iron (14% dv)
- Good source of magnesium (15% dv)
- Contains 9.3g of dietary fiber per serving
- Provides 10.2g of protein per serving
Frequently Asked Questions
How many calories is in salad?
One serving (300g) of salad contains 480 calories.
How much protein is in salad?
One serving (300g) of salad provides 10.2g of protein.
Is salad vegetarian?
Yes, salad is suitable for vegetarian diets.
Is salad gluten-free?
Yes, salad is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track salad and thousands of other foods with the Gram app.