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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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