Salad Niçoise
Salad Niçoise is a light and nourishing dish rich in high-quality protein that promotes satiety. It provides a notable amount of dietary fiber, supporting digestive health and wellbeing. The salad is a valuable source of vitamins such as C, A, and K, as well as important minerals including iron and potassium. Its fat content is moderate with low saturated fats, contributing to a balanced and healthy diet.
Macro Impact
A Serving (250 g) of Salad Niçoise contains 322 calories, 20 g of protein, 20 g of carbohydrates, and 18 g of fat.
Calorie Burn
How long would it take to burn off 322 calories?
- Walking3.5 mph, moderate pace57 min
- YogaModerate effort, gentle pace82 min
- SwimmingFreestyle, moderate effort42 min
- Biking12–14 mph, moderate effort31 min
- StairsStair climbing, moderate pace41 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 (250 g)
Carbohydrates
- Carbohydrates20 / 313 g(6%)
- Dietary Fiber6 / 38 g(16%)
- Soluble Fiber2 g
- Insoluble Fiber4 g
- Total Sugars4 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat18 / 83 g(22%)
- Saturated Fat3.5 / 25 g(14%)
- Trans Fat0 g
- Monounsaturated Fat11 g
- Polyunsaturated Fat3.5 g
- Cholesterol210 / 300 mg(70%)
- Omega-31 g
- Omega-62.5 g
- Omega-911 g
- Oleic Acid10 g
- Capric Acid0.05 g
- Erucic Acid0.5 g
- Lauric Acid0.2 g
- Stearic Acid1 g
- Caprylic Acid0.05 g
- Linoleic Acid2.2 g
- Myristic Acid0.4 g
- Palmitic Acid1.8 g
- Linolenic Acid0.1 g
- Eicosenoic Acid0.5 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0.4 g
- Gamma-Linolenic Acid (GLA)0.2 g
- Docosapentaenoic Acid (DPA)0.1 g
- Eicosapentaenoic Acid (EPA)0.4 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.05 g
Protein
- Protein20 / 56 g(36%)
Amino Acids
- Lysine1.2 g
- Serine0.8 g
- Valine1 g
- Alanine1 g
- Cystine0.3 g
- Cysteine0.3 g
- Proline0.9 g
- Taurine50 mg
- Arginine1.2 g
- Histidine0.5 g
- Threonine0.8 g
- Isoleucine0.9 g
- Methionine0.5 g
- Tryptophan0.3 g
- Glutamic Acid3 g
- Aspartic Acid1.5 g
- Phenylalanine0.8 g
- Glycine0.8 g
- Leucine1.4 g
- Tyrosine0.7 g
Vitamins
- Vitamin A380 / 900 ug(42%)
- Vitamin C20 / 90 mg(22%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K116 / 120 ug(97%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B122.5 / 2.4 ug(104%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)4 / 16 mg(25%)
- Folate80 / 400 ug(20%)
- Pantothenic Acid (B5)0.7 / 5 mg(14%)
- Biotin3 / 30 ug(10%)
- Choline150 / 550 mg(27%)
Minerals
- Calcium50 / 1,000 mg(5%)
- Iron2.5 / 8 mg(31%)
- Magnesium40 / 420 mg(10%)
- Phosphorus150 / 700 mg(21%)
- Potassium400 / 3,400 mg(12%)
- Sodium400 / 2,300 mg(17%)
- Zinc1.5 / 11 mg(14%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium40 / 55 ug(73%)
- Iodine20 / 150 ug(13%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride50 / 2,300 mg(2%)
Other
- Water190 / 3,700 g(5%)
- 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.
