Lunch salad
- 15 ingredients
- Servings per recipe: 3
- Serving size: 480 g
Preparation & details:
www.101cookbooks.com/archives/an-ideal-lunch-salad-recipe.html
Source: 101 Cookbooks
121 recipes on HappyForks
Amount per 100 g
- Energy (calories): 110 kcal 5%
- Protein: 4.99 g 9%
- Fat: 4.32 g Why gray? Help 9%
- Carbohydrates: 14.68 g 6%
Calorie breakdown
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- Protein: 15% 16 kcal
- Fat: 33% 36 kcal
- Carbohydrates: 52% 57 kcal
Omega 6 : Omega 3
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1:1 20:1 13:1
General
Energy
110 kcal
5%
Water
74.54 g
3%
Carbohydrates
Carbohydrate
14.68 g
6%
Fiber
4.2 g
17%
Sugars, total
3.25 g
Starch
0.02 g
Lipids
Total lipid (fat)
4.32 g
9%
Total polyunsaturated
0.772 g
Omega 3 (n-3)
0.053 g
4%
Omega 6 (n-6)
0.697 g
6%
Total monounsaturated
2.144 g
Total saturated
0.899 g
as low as possible
Total trans
0 g
as low as possible
Cholesterol
2 mg
as low as possible
Protein + aminoacids
Protein
4.99 g
9%
Tryptophan
0.051 g
16%
Threonine
0.179 g
14%
Isoleucine
0.198 g
16%
Leucine
0.331 g
12%
Lysine
0.31 g
13%
Methionine + Cystine
0.13 g
11%
Methionine
0.072 g
Cystine
0.058 g
Phenylalanine + Tyrosine
0.37 g
18%
Phenylalanine
0.247 g
Tyrosine
0.123 g
Valine
0.229 g
15%
Vitamins
Vitamin C
40.4 mg
54%
Folate, total
126 µg
Folate, DFE
126 µg DFE
32%
Vitamin B-1 (Thiamin)
0.117 mg
11%
Vitamin B-2 (Riboflavin)
0.123 mg
11%
Vitamin B-3 (Niacin)
0.794 mg
6%
Vitamin B-5 (Pantothenic acid)
0.73 mg
15%
Vitamin B-6
0.205 mg
16%
Vitamin B-12 (Cobalamin)
0.04 µg
2%
Vitamin A
802 IU
34%
Vitamin E
0.86 mg
6%
Vitamin D
0 IU
0%
Vitamin K
55 µg
61%
Isoflavones, total
0.55 mg
Minerals
Calcium, Ca
52 mg
5%
Magnesium, Mg
28 mg
9%
Phosphorus, P
86 mg
12%
Iron, Fe
1.26 mg
7%
Potassium, K
358 mg
8%
Sodium, Na
108 mg
7%
Zinc, Zn
0.77 mg
10%
Copper, Cu
0.163 mg
18%
Selenium, Se
1.5 µg
3%
Manganese, Mn
3.103 mg
172%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 3 celery stalks, very thinly sliced | Celery · raw - 3 stalk, medium (7-1/2" - 8" long) |
| 1 cup chickpeas (equivalent 14-ounce can), drained/rinsed | Chickpeas · (garbanzo beans, bengal gram) · mature seeds · raw - 1 cup |
| 3 handfuls arugula or shredded romaine lettuce | Lettuce · cos or romaine · raw - 1.5 cup shredded |
| 1/3 cup toasted pepitas or almonds | Nuts · almonds - 0.33 almond |
| 15 black olives, chopped | Olives · ripe · canned (small-extra large) - 15 large |
| 1/2 small red onion, finely diced | Onions · raw - 0.5 small |
| 1 small head of broccoli florets, blanched | Broccoli · raw - 1 bunch |
| Creamy miso dressing | |
| 1 medium clove garlic, smashed | Garlic · raw - 1 clove |
| 1 tablespoon white miso | Miso - 1 tbsp |
| 1 tablespoon mirin | no such product in database |
| 1 tablespoon brown rice vinegar | Vinegar · balsamic - 1 tbsp |
| big pinch of ground cumin | Spices · cumin seed - 0.1 tsp, whole |
| 1/3 cup / 80 ml plain yogurt | Yogurt · plain · low fat · 12 grams protein per 8 ounce - 0.33 cup |
| 1-2 tablespoons heavy cream, or to taste | Cream · fluid · heavy whipping - 1.5 tbsp |
| 1 small ripe avocado, sliced | Avocados · raw · all commercial varieties - 1 avocado, NS as to Florida or California |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.