Russian Salad
Ensalada Rusa provides a nutritious profile with notable protein content and moderate fat levels, including some saturated fats. It is a valuable source of potassium and phosphorus, which support overall health, along with iron to maintain nutritional balance. The salad also offers important vitamins such as A and K that contribute to various bodily functions. Its fiber and sugar levels are moderate, making it a well-rounded and appealing choice.
Macro Impact
A Serving (279.3 g) of Russian Salad contains 329 calories, 26.4 g of protein, 25.6 g of carbohydrates, and 13 g of fat.
Calorie Burn
How long would it take to burn off 329 calories?
- Walking3.5 mph, moderate pace58 min
- YogaModerate effort, gentle pace84 min
- SwimmingFreestyle, moderate effort43 min
- Biking12–14 mph, moderate effort31 min
- StairsStair climbing, moderate pace42 min
- Running5 mph (12 min/mile)30 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 (279.3 g)
Carbohydrates
- Carbohydrates25.6 / 313 g(8%)
- Dietary Fiber3 / 38 g(8%)
- Soluble Fiber1 g
- Insoluble Fiber2 g
- Total Sugars4 g
- Added Sugars1 / 63 g(2%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat13 / 83 g(16%)
- Saturated Fat3.5 / 25 g(14%)
- Trans Fat0 g
- Monounsaturated Fat4.5 g
- Polyunsaturated Fat5 g
- Cholesterol210 / 300 mg(70%)
- Omega-30.1 g
- Omega-64.9 g
- Omega-94.5 g
- Oleic Acid4 g
- Capric Acid0 g
- Erucic Acid0.1 g
- Lauric Acid0 g
- Stearic Acid0.7 g
- Caprylic Acid0 g
- Linoleic Acid4.5 g
- Myristic Acid1 g
- Palmitic Acid1.8 g
- Linolenic Acid0 g
- Eicosenoic Acid0.4 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.2 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.2 g
Protein
- Protein26.4 / 56 g(47%)
Amino Acids
- Lysine2.2 g
- Serine1.3 g
- Valine1.5 g
- Alanine1.8 g
- Cystine0.2 g
- Cysteine0.3 g
- Proline1.2 g
- Taurine0 mg
- Arginine1.4 g
- Histidine0.8 g
- Threonine1.2 g
- Isoleucine1.5 g
- Methionine0.8 g
- Tryptophan0.4 g
- Glutamic Acid4.1 g
- Aspartic Acid2 g
- Phenylalanine1.3 g
- Glycine1 g
- Leucine2.4 g
- Tyrosine1 g
Vitamins
- Vitamin A150 / 900 ug(17%)
- Vitamin C10 / 90 mg(11%)
- Vitamin D0.5 / 15 ug(3%)
- Vitamin E1.5 / 15 mg(10%)
- Vitamin K40 / 120 ug(33%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B122 / 2.4 ug(83%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)2 / 16 mg(13%)
- Folate60 / 400 ug(15%)
- Pantothenic Acid (B5)0.8 / 5 mg(16%)
- Biotin5 / 30 ug(17%)
- Choline300 / 550 mg(55%)
Minerals
- Calcium50 / 1,000 mg(5%)
- Iron2 / 8 mg(25%)
- Magnesium30 / 420 mg(7%)
- Phosphorus180 / 700 mg(26%)
- Potassium500 / 3,400 mg(15%)
- Sodium443.3 / 2,300 mg(19%)
- Zinc1 / 11 mg(9%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.2 / 2.3 mg(9%)
- Selenium20 / 55 ug(36%)
- Iodine15 / 150 ug(10%)
- Chromium2 / 35 ug(6%)
- Molybdenum5 / 45 ug(11%)
- Chloride350 / 2,300 mg(15%)
Other
- Water214.3 / 3,700 g(6%)
- Caffeine0 mg
- Alcohol0 g
Sources
Start today, for free
Track calories and macros in seconds per meal. Download, set your goal and you're ready to go.
