Salade Niçoise Nutrition Facts: Calories, Macros & Health Benefits

Summary: 100g of salade niçoise contains 110 calories, 7.5g protein, 6.5g carbs, and 7g fat. Salade Niçoise is a good source of sodium, iron, zinc.

Is Salade Niçoise Good for You?

Yes, Salade Niçoise is a nutritious choice. It is rich in protein (7.5g per 100g, or 15% Daily Value) and provides meaningful amounts of iron (280mg per 100g) and zinc (110mg per 100g), making it is a mineral-dense option. At just 110 calories per 100g, it is also relatively low in calories while delivering substantial nutritional value.

Key Health Benefits of Salade Niçoise

• Excellent source of plant-based protein — With 7.5g of protein per 100g, Salade Niçoise supports muscle maintenance and repair, making it is an especially valuable dish for vegetarians and those seeking protein-rich meals without relying solely on meat.

• Mineral powerhouse for oxygen transport — The iron content (280mg per 100g) is exceptionally high, supporting red blood cell formation and oxygen delivery throughout your body. This mineral is crucial for preventing fatigue and maintaining energy levels.

• Supports immune function — At 110mg per 100g, the zinc content contributes significantly to immune system health and wound healing. This trace mineral plays a vital role in how your body fights infections and recovers from injuries.

• Low-calorie, nutrient-dense option — Delivering 110 calories per 100g alongside substantial protein and minerals, Salade Niçoise is is an efficient choice for those managing their caloric intake without sacrificing nutritional density.

• Provides dietary fiber — The 1.8g of fiber per 100g supports digestive health and helps maintain steady blood sugar levels throughout the day.

How Does Salade Niçoise Compare?

Compared to a typical garden salad, Salade Niçoise stands out with significantly higher protein content (7.5g vs. 1-2g per 100g) and substantially more mineral density. While both are low-calorie options, Salade Niçoise’s combination of vegetables, eggs, and tuna makes it is a more complete meal that delivers greater nutritional diversity.

Frequently Asked Questions

How many calories is in salade niçoise?

Salade Niçoise contains 110 calories per 100g. A typical restaurant serving (around 250-300g) would contain approximately 275-330 calories, though this can vary depending on dressing quantity and ingredient proportions.

Is salade niçoise good for weight loss?

Yes, Salade Niçoise is is an excellent choice for weight loss. It is low in calories (110 per 100g) while being high in protein (7.5g) and fiber (1.8g), both of which promote satiety and help you feel fuller longer, reducing overall calorie intake.

Is salade niçoise high in iron?

Salade Niçoise is exceptionally high in iron, providing 280mg per 100g. This represents 1,556% of the Daily Value and makes it is one of the most iron-dense foods available, particularly beneficial for those at risk of iron deficiency.

Is salade niçoise keto-friendly?

While Salade Niçoise can fit into a low-carb approach due to its 6.5g of carbohydrates per 100g, it is not strictly keto-optimized without modification. The traditional recipe’s carbohydrate content may be too high for strict ketogenic diets, though you could reduce carbs by omitting or minimizing potatoes.

How do I store leftover salade niçoise?

Store prepared Salade Niçoise in an airtight container in the refrigerator for up to 2 days, keeping the dressing separate to prevent wilting. It is best consumed fresh, but individual components (cooked eggs, beans, tuna) can be stored separately for 3-4 days if you prefer to assemble it is fresh each time.

How to Track Salade Niçoise Nutrition with Gram

Logging Salade Niçoise in the Gram app is simple — just photograph your plate, and our AI food scanner instantly recognizes it and provides a complete nutrient breakdown across all key metrics. You’ll see exactly how much protein, iron, zinc, and other nutrients you’re consuming, making it is easy to track your daily nutritional goals and ensure you’re getting the micronutrients your body needs.

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Nutrition data sourced from USDA FoodData Central. Track salade niçoise and thousands of other foods with the Gram app.