Russian Salad
Ensaladilla Rusa provides a balanced nutrient profile with a notable amount of protein and moderate total fat, including some saturated fats. It is a good source of dietary fiber, vitamins such as A, C, E, and K, and essential minerals like potassium and phosphorus. The omega-3 content adds to its nutritional appeal, while cholesterol levels remain moderate. This dish is a tasty and well-rounded option for those seeking energy and essential nutrients together.
Macro Impact
A Serving (150 g) of Russian Salad contains 256 calories, 12 g of protein, 25 g of carbohydrates, and 12 g of fat.
Calorie Burn
How long would it take to burn off 256 calories?
- Walking3.5 mph, moderate pace45 min
- YogaModerate effort, gentle pace65 min
- SwimmingFreestyle, moderate effort34 min
- Biking12–14 mph, moderate effort24 min
- StairsStair climbing, moderate pace33 min
- Running5 mph (12 min/mile)23 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (150 g)
Carbohydrates
- Carbohydrates25 / 313 g(8%)
- Dietary Fiber5 / 38 g(13%)
- Soluble Fiber2.5 g
- Insoluble Fiber2.5 g
- Total Sugars4 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat12 / 83 g(14%)
- Saturated Fat3.5 / 25 g(14%)
- Trans Fat0.2 g
- Monounsaturated Fat5 g
- Polyunsaturated Fat3.3 g
- Cholesterol40 / 300 mg(13%)
- Omega-30.6 g
- Omega-62.6 g
- Omega-95 g
- Oleic Acid4.5 g
- Capric Acid0.02 g
- Erucic Acid0.2 g
- Lauric Acid0.1 g
- Stearic Acid1.8 g
- Caprylic Acid0.01 g
- Linoleic Acid2.3 g
- Myristic Acid0.5 g
- Palmitic Acid1 g
- Linolenic Acid0.1 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.2 g
- Docosahexaenoic Acid (DHA)0.15 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Docosapentaenoic Acid (DPA)0.1 g
- Eicosapentaenoic Acid (EPA)0.15 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein12 / 56 g(21%)
Amino Acids
- Lysine0.9 g
- Serine0.45 g
- Valine0.68 g
- Alanine0.79 g
- Cystine0.11 g
- Cysteine0.11 g
- Proline0.56 g
- Taurine20 mg
- Arginine0.9 g
- Histidine0.34 g
- Threonine0.45 g
- Isoleucine0.56 g
- Methionine0.23 g
- Tryptophan0.17 g
- Glutamic Acid2 g
- Aspartic Acid1.1 g
- Phenylalanine0.56 g
- Glycine0.56 g
- Leucine1 g
- Tyrosine0.45 g
Vitamins
- Vitamin A150 / 900 ug(17%)
- Vitamin C5 / 90 mg(6%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E1.5 / 15 mg(10%)
- Vitamin K20 / 120 ug(17%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B121.5 / 2.4 ug(63%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)2 / 16 mg(12%)
- Folate40 / 400 ug(10%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin2 / 30 ug(7%)
- Choline60 / 550 mg(11%)
Minerals
- Calcium30 / 1,000 mg(3%)
- Iron1.5 / 8 mg(19%)
- Magnesium30 / 420 mg(7%)
- Phosphorus150 / 700 mg(21%)
- Potassium450 / 3,400 mg(13%)
- Sodium500 / 2,300 mg(22%)
- Zinc1 / 11 mg(9%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium30 / 55 ug(55%)
- Iodine20 / 150 ug(13%)
- Chromium5 / 35 ug(14%)
- Molybdenum5 / 45 ug(11%)
- Chloride150 / 2,300 mg(7%)
Other
- Water110 / 3,700 g(3%)
- Caffeine0 mg
- Alcohol0 g
Sources
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