Seafood Garden Salad
Seafood garden salad offers a nourishing combination of quality proteins and balanced fats. It stands out as a source of omega-3 fatty acids along with essential vitamins including B12, C, A, and E. The dietary fiber content supports digestive health, while sodium and potassium contribute to fluid balance. This flavorful dish makes a light yet complete meal option.
Macro Impact
A Serving (150 g) of Seafood Garden Salad contains 330 calories, 13.5 g of protein, 12 g of carbohydrates, and 25.5 g of fat.
Calorie Burn
How long would it take to burn off 330 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 (150 g)
Carbohydrates
- Carbohydrates12 / 313 g(4%)
- Dietary Fiber3.8 / 38 g(10%)
- Soluble Fiber1.5 g
- Insoluble Fiber2.3 g
- Total Sugars4.5 g
- Added Sugars1.5 / 63 g(2%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat25.5 / 83 g(31%)
- Saturated Fat5.3 / 25 g(21%)
- Trans Fat0 g
- Monounsaturated Fat13.5 g
- Polyunsaturated Fat6.8 g
- Cholesterol120 / 300 mg(40%)
- Omega-30.75 g
- Omega-66 g
- Omega-913.5 g
- Oleic Acid12.8 g
- Capric Acid0.15 g
- Erucic Acid0.15 g
- Lauric Acid0.3 g
- Stearic Acid2.3 g
- Caprylic Acid0.15 g
- Linoleic Acid5.3 g
- Myristic Acid0.75 g
- Palmitic Acid3 g
- Linolenic Acid0 g
- Eicosenoic Acid0.6 g
- Arachidonic Acid0.3 g
- Alpha-Linolenic Acid (ALA)0.3 g
- Docosahexaenoic Acid (DHA)0.22 g
- Gamma-Linolenic Acid (GLA)0.3 g
- Docosapentaenoic Acid (DPA)0.08 g
- Eicosapentaenoic Acid (EPA)0.15 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.15 g
Protein
- Protein13.5 / 56 g(24%)
Amino Acids
- Lysine1 g
- Serine0.63 g
- Valine0.78 g
- Alanine0.72 g
- Cystine0.11 g
- Cysteine0.21 g
- Proline0.72 g
- Taurine60 mg
- Arginine0.89 g
- Histidine0.36 g
- Threonine0.57 g
- Isoleucine0.68 g
- Methionine0.32 g
- Tryptophan0.15 g
- Glutamic Acid2.1 g
- Aspartic Acid1.2 g
- Phenylalanine0.57 g
- Glycine0.93 g
- Leucine1 g
- Tyrosine0.46 g
Vitamins
- Vitamin A300 / 900 ug(33%)
- Vitamin C15 / 90 mg(17%)
- Vitamin D3 / 15 ug(20%)
- Vitamin E2.3 / 15 mg(15%)
- Vitamin K22.5 / 120 ug(19%)
- Vitamin B60.15 / 1.3 mg(12%)
- Vitamin B122.3 / 2.4 ug(94%)
- Thiamin (B1)0.08 / 1.2 mg(6%)
- Riboflavin (B2)0.15 / 1.3 mg(12%)
- Niacin (B3)1.8 / 16 mg(11%)
- Folate37.5 / 400 ug(9%)
- Pantothenic Acid (B5)0.45 / 5 mg(9%)
- Biotin3 / 30 ug(10%)
- Choline105 / 550 mg(19%)
Minerals
- Calcium60 / 1,000 mg(6%)
- Iron1.5 / 8 mg(19%)
- Magnesium30 / 420 mg(7%)
- Phosphorus225 / 700 mg(32%)
- Potassium375 / 3,400 mg(11%)
- Sodium525 / 2,300 mg(23%)
- Zinc1.5 / 11 mg(14%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.45 / 2.3 mg(20%)
- Selenium45 / 55 ug(82%)
- Iodine37.5 / 150 ug(25%)
- Chromium3 / 35 ug(9%)
- Molybdenum4.5 / 45 ug(10%)
- Chloride0 / 2,300 mg(0%)
Other
- Water105 / 3,700 g(3%)
- Caffeine0 mg
- Alcohol0 g
Sources
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