Cooked Seafood Medley Salad
This seafood medley salad offers a rich source of high-quality protein, making it a tasty and nourishing choice. It contains moderate total fat with low saturated fat, supporting a balanced diet. The omega-3 content contributes to heart health, while vitamin B12 helps maintain energy metabolism. Additionally, minerals like phosphorus and potassium aid muscle function, making it a well-rounded option.
Macronutrient distribution
A Serving (113 g) of Cooked Seafood Medley Salad contains 169 calories, 13.6 g of protein, 6.8 g of carbohydrates, and 9 g of fat.
- Protein
- 13.6 g33%
- Carbs
- 6.8 g17%
- Fat
- 9 g50%
of calories
Calorie Burn
How long would it take to burn off 169 calories?
- Walking3.5 mph, moderate pace30 min
- YogaModerate effort, gentle pace43 min
- SwimmingFreestyle, moderate effort22 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace21 min
- Running5 mph (12 min/mile)16 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 (113 g)
Carbohydrates
- Carbohydrates6.8 / 313 g(2%)
- Dietary Fiber1.7 / 38 g(4%)
- Soluble Fiber0.57 g
- Insoluble Fiber1.1 g
- Total Sugars3.4 g
- Added Sugars1.1 / 63 g(2%)
Fats
- Total Fat9 / 83 g(11%)
- Saturated Fat2.3 / 25 g(9%)
- Monounsaturated Fat3.4 g
- Polyunsaturated Fat3.4 g
- Cholesterol67.8 / 300 mg(23%)
- Omega-31.7 g
- Omega-60.57 g
- Omega-93.4 g
- Oleic Acid3.4 g
- Lauric Acid0.34 g
- Stearic Acid0.79 g
- Linoleic Acid0.45 g
- Myristic Acid0.23 g
- Palmitic Acid0.9 g
- Arachidonic Acid0.11 g
- Docosahexaenoic Acid (DHA)1 g
- Docosapentaenoic Acid (DPA)0.23 g
- Eicosapentaenoic Acid (EPA)0.45 g
Protein
- Protein13.6 / 56 g(24%)
Amino Acids
- Lysine1.2 g
- Serine0.7 g
- Valine0.79 g
- Alanine0.79 g
- Cystine0.1 g
- Cysteine0.2 g
- Proline0.6 g
- Taurine45 mg
- Arginine0.89 g
- Histidine0.29 g
- Threonine0.5 g
- Isoleucine0.6 g
- Methionine0.4 g
- Tryptophan0.2 g
- Glutamic Acid2 g
- Aspartic Acid1.5 g
- Phenylalanine0.6 g
- Glycine0.7 g
- Leucine0.99 g
- Tyrosine0.5 g
Vitamins
- Vitamin A22.6 / 900 ug(3%)
- Vitamin C5.6 / 90 mg(6%)
- Vitamin D1.1 / 15 ug(8%)
- Vitamin E1.1 / 15 mg(8%)
- Vitamin K11.3 / 120 ug(9%)
- Vitamin B60.11 / 1.3 mg(9%)
- Vitamin B121.7 / 2.4 ug(71%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.11 / 1.3 mg(9%)
- Niacin (B3)1.7 / 16 mg(11%)
- Folate17 / 400 ug(4%)
- Pantothenic Acid (B5)0.34 / 5 mg(7%)
- Biotin2.3 / 30 ug(8%)
- Choline79.1 / 550 mg(14%)
Minerals
- Calcium33.9 / 1,000 mg(3%)
- Iron0.9 / 8 mg(11%)
- Magnesium22.6 / 420 mg(5%)
- Phosphorus169.5 / 700 mg(24%)
- Potassium282.5 / 3,400 mg(8%)
- Sodium429.4 / 2,300 mg(19%)
- Zinc0.57 / 11 mg(5%)
- Copper0.11 / 0.9 mg(13%)
- Manganese0.11 / 2.3 mg(5%)
- Selenium33.9 / 55 ug(62%)
- Iodine22.6 / 150 ug(15%)
- Chromium2.3 / 35 ug(6%)
- Molybdenum2.3 / 45 ug(5%)
Other
- Water84.7 / 3,700 g(2%)
Sources
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