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Nutritional Facts: Fresh Italian Salad

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 head (539g)
iceberg lettuce
1 head (626g)
romaine lettuce
1/4 lb (113g)
salami
1/4 lb (114g)
mozzarella cheese
4 ounces (114g)
marinated artichoke hearts
15 ounces (425g)
garbanzo beans
1/2 cup (108g)
olive oil
1/4 cup (60g)
red wine vinegar
1 teaspoon (2g)
dry mustard
1/2 cup (50g)
parmesan cheese
1 to taste (0g)
Lawry's Seasoned Pepper
Total 1 serving
Alanine (g) 0.1 0.4 1.2 0.8 n/a 0.9 0.0 n/a 0.0 0.6 n/a 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Arginine (g) 0.1 0.3 1.1 0.6 n/a 2.0 0.0 n/a 0.0 0.8 n/a 5 1
Ash (g) 1.9 3.6 3.7 3.7 0.8 6.8 0.0 0.1 0.1 4.0 n/a 25 3
Aspartic acid (g) 0.7 0.9 1.7 1.9 n/a 2.5 0.0 n/a 0.0 1.3 n/a 9 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Calcium (mg) 97.0 206.6 6.8 573.7 24.0 136.1 1.1 3.6 5.3 554.5 n/a 1,609 201
Calories 75.5 106.4 296.0 340.8 60.6 506.1 954.7 11.4 10.2 215.5 n/a 2,577 322
Calories (kj) 312.6 450.7 1,238.3 1,424.5 251.4 2,113.6 3,994.9 47.2 42.5 902.5 n/a 10,778 1,347
Carbohydrates (g) 16.0 20.6 2.2 2.5 13.7 96.2 0.0 0.2 0.6 2.0 n/a 154 19
Cholesterol (mg) 0.0 0.0 80.5 89.7 0.0 0.0 0.0 n/a 0.0 44.0 n/a 214 27
Copper (mg) 0.1 0.3 0.2 0.0 0.1 0.7 0.0 0.0 0.0 0.1 n/a 2 0
Cystine (g) 0.0 0.0 0.2 0.1 n/a 0.3 0.0 n/a 0.0 0.1 n/a 1 0
Dietary Fiber (g) 6.5 13.1 0.0 0.0 9.8 18.7 0.0 0.0 0.2 0.0 n/a 48 6
Folate (mcg) 156.3 851.4 2.3 8.0 101.7 284.9 0.0 n/a 3.2 5.0 n/a 1,413 177
Folate, DFE (mcg) 156.3 851.4 2.3 8.0 101.7 284.9 0.0 n/a 3.2 5.0 n/a 1,413 177
Folate, food (mcg) 156.3 851.4 2.3 8.0 101.7 284.9 0.0 n/a 3.2 5.0 n/a 1,413 177
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Fructose (g) 5.4 5.0 n/a 0.2 0.0 n/a n/a n/a 0.0 0.1 n/a 11 1
Galactose (g) 0.0 0.0 n/a 0.2 0.0 n/a n/a n/a 0.0 0.1 n/a 0 0
Glucose (dextrose) (g) 4.9 2.4 n/a 0.6 0.3 n/a n/a n/a 0.1 0.1 n/a 8 1
Glutamic acid (g) 1.0 1.1 2.8 5.1 n/a 3.7 0.0 n/a 0.1 4.3 n/a 18 2
Glycine (g) 0.1 0.3 1.4 0.6 n/a 0.9 0.0 n/a 0.0 0.4 n/a 4 0
Histidine (g) 0.0 0.1 0.5 0.6 n/a 0.6 0.0 n/a 0.0 0.5 n/a 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 2.2 6.1 2.5 0.5 0.7 5.7 0.6 0.3 0.2 0.5 n/a 19 2
Isoleucine (g) 0.1 0.3 0.7 1.3 n/a 0.9 0.0 n/a 0.0 1.0 n/a 4 1
Lactose (g) 0.0 0.0 n/a 0.1 0.0 n/a n/a n/a 0.0 0.1 n/a 0 0
Leucine (g) 0.1 0.5 1.3 2.1 n/a 1.5 0.0 n/a 0.0 1.9 n/a 7 1
Lysine (g) 0.1 0.4 1.3 1.1 n/a 1.4 0.0 n/a 0.0 1.5 n/a 6 1
Magnesium (mg) 37.7 87.6 14.7 22.7 48.0 123.3 0.0 2.4 7.4 19.0 n/a 363 45
Maltose (g) 0.0 0.0 n/a 0.1 0.0 n/a n/a n/a 0.0 0.1 n/a 0 0
Manganese (mg) 0.7 1.0 0.1 0.0 0.3 2.6 0.0 0.0 0.0 0.0 n/a 5 1
Methionine (g) 0.0 0.1 0.4 0.6 n/a 0.3 0.0 n/a 0.0 0.5 n/a 2 0
Monounsaturated Fat (g) 0.0 0.1 12.1 7.5 0.0 1.1 78.8 n/a 0.5 4.2 n/a 104 13
Niacin (mg) 0.7 2.0 3.7 0.1 1.3 0.6 0.0 n/a 0.1 0.1 n/a 8 1
Pantothenic acid (mg) 0.5 0.9 1.1 0.2 0.3 1.3 0.0 n/a 0.0 0.2 n/a 4 1
Phenylalanine (g) 0.1 0.4 0.6 1.1 n/a 1.1 0.0 n/a 0.0 1.0 n/a 4 1
Phosphorus (mg) 107.8 187.8 232.5 402.1 83.4 382.8 0.0 4.8 16.6 364.5 n/a 1,782 223
Phytosterols (mg) 53.9 n/a 0.0 n/a n/a n/a 238.7 n/a 2.4 n/a n/a 295 37
Polyunsaturated Fat (g) 0.4 1.0 1.2 0.9 0.2 2.2 11.4 n/a 0.2 0.6 n/a 18 2
Potassium (mg) 760.0 1,546.2 213.2 86.3 326.9 731.5 1.1 23.3 14.8 62.5 n/a 3,766 471
Proline (g) 0.1 0.3 1.2 2.7 n/a 0.9 0.0 n/a 0.1 2.3 n/a 7 1
Protein (g) 4.9 7.7 14.3 25.2 3.3 21.1 0.0 0.0 0.5 19.2 n/a 96 12
Retinol (mcg) 0.0 0.0 0.0 197.7 0.0 0.0 0.0 n/a 0.0 111.5 n/a 309 39
Riboflavin (mg) 0.1 0.4 0.2 0.3 0.1 0.1 0.0 n/a 0.0 0.2 n/a 2 0
Saturated Fat (g) 0.1 0.2 11.2 14.9 0.1 0.5 14.9 0.0 0.0 8.7 n/a 51 6
Selenium (mcg) 0.5 2.5 16.6 19.3 0.2 11.9 0.0 n/a 4.2 8.9 n/a 64 8
Serine (g) 0.1 0.3 0.7 0.8 n/a 1.1 0.0 n/a 0.0 1.1 n/a 4 1
Sodium (mg) 53.9 50.1 1,292.7 712.3 68.6 1,271.6 2.2 4.8 0.3 764.5 n/a 4,221 528
Starch n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.3 0.0 n/a 0.0 0.8 n/a n/a n/a 0.1 0.1 n/a 1 0
Sugar (g) 10.6 7.4 1.7 1.2 1.1 n/a 0.0 0.0 0.1 0.5 n/a 23 3
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 0.5 0.1 0.0 0.1 0.1 0.0 n/a 0.0 0.0 n/a 1 0
Threonine (g) 0.1 0.3 0.6 1.1 n/a 0.8 0.0 n/a 0.0 0.7 n/a 4 0
Tocopherol, alpha (mg) 1.0 0.8 0.2 0.2 0.2 n/a 15.5 n/a 0.1 0.1 n/a 18 2
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a n/a 0.1 n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.1 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.5 2.3 n/a n/a n/a n/a 0.9 n/a 0.4 n/a n/a 4 1
Total Fat (g) 0.8 1.9 25.2 25.4 0.4 4.8 108.0 0.0 0.7 14.3 n/a 181 23
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Tryptophan (g) 0.0 0.1 0.2 0.6 n/a 0.2 0.0 n/a 0.0 0.3 n/a 1 0
Tyrosine (g) 0.0 0.2 0.6 1.2 n/a 0.5 0.0 n/a 0.0 1.2 n/a 4 0
Valine (g) 0.1 0.3 0.8 1.5 n/a 0.9 0.0 n/a 0.0 1.3 n/a 5 1
Vitamin A, IU (IU) 2,705.8 54,524.6 0.0 767.9 14.9 89.3 0.0 0.0 0.6 432.5 n/a 58,536 7,317
Vitamin A, RAE (mcg) 134.8 2,729.4 0.0 203.3 1.1 4.3 0.0 0.0 0.0 114.5 n/a 3,187 398
Vitamin B-12 (mcg) 0.0 0.0 3.5 2.6 0.0 0.0 0.0 n/a 0.0 1.1 n/a 7 1
Vitamin B-6 (mg) 0.2 0.5 0.2 0.0 0.1 2.0 0.0 n/a 0.0 0.0 n/a 3 0
Vitamin C (mg) 15.1 25.0 0.0 0.0 8.5 16.2 0.0 0.3 0.1 0.0 n/a 65 8
Vitamin D (IU) 0.0 0.0 54.4 18.2 0.0 0.0 0.0 n/a 0.0 10.5 n/a 83 10
Water (g) 515.5 592.3 68.0 56.8 96.1 296.4 0.0 56.4 0.1 10.4 n/a 1,692 212
Zinc (mg) 0.8 1.4 2.0 3.3 0.5 4.5 0.0 0.0 0.1 1.9 n/a 15 2

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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