Nutritional Facts: Summer Salad Nicoise With Whole Wheat Croutons

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.

  2 large (100g)
eggs
4 slices (112g)
whole wheat bread
8 tablespoons (108g)
extra virgin olive oil
6 ounces (171g)
marinated artichoke hearts
6 1/2 ounces (184g)
tuna
1 cup (240g)
canned chick-peas
1 small (118g)
summer squash
1 small (118g)
zucchini
1 medium (119g)
red bell peppers
1/2 head (313g)
romaine lettuce
4 (16g)
anchovy fillets
6 (18g)
sun-dried tomatoes packed in oil
6 sprigs (6g)
fresh parsley
2 tablespoons (29g)
fresh lemon juice
1/4 teaspoon (2g)
salt
1/4 teaspoon (1g)
fresh ground pepper
8 (35g)
oil-cured black olives
Total 1 serving
Alanine (g) 0.7 0.2 0.0 n/a 2.6 0.5 0.1 0.1 0.0 0.2 0.3 0.0 0.0 n/a 0.0 0.0 0.0 5 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.8 n/a 0.0 n/a 2.6 1.1 0.1 0.1 0.0 0.2 0.3 0.0 0.0 n/a 0.0 0.0 0.0 5 1
Ash (g) 1.1 4.3 0.0 1.3 2.2 3.9 0.7 0.7 0.6 1.8 1.8 0.7 0.1 0.1 1.5 0.0 0.8 21 5
Aspartic acid (g) 1.3 0.3 0.0 n/a 4.4 1.4 0.2 0.2 0.3 0.4 0.5 0.1 0.0 n/a 0.0 0.0 0.0 9 2
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 56.0 119.8 1.1 36.0 14.7 76.8 17.7 18.9 8.3 103.3 37.1 8.5 8.3 1.8 0.4 2.5 31.0 542 136
Calories 143.0 276.6 954.7 90.9 265.2 285.6 18.9 20.1 36.9 53.2 33.6 38.3 2.2 6.5 0.0 1.4 40.5 2,268 567
Calories (kj) 599.0 1,158.1 3,994.9 377.1 1,108.7 1,192.8 81.4 82.6 153.5 225.4 140.6 160.4 9.1 26.8 0.0 6.0 169.3 9,486 2,371
Carbohydrates (g) 0.7 46.2 0.0 20.5 0.0 54.3 4.0 3.7 7.2 10.3 0.0 4.2 0.4 2.0 0.0 0.4 2.2 156 39
Cholesterol (mg) 372.0 0.0 0.0 0.0 70.0 0.0 0.0 0.0 0.0 0.0 13.6 0.0 0.0 0.0 0.0 0.0 0.0 456 114
Copper (mg) 0.1 0.4 0.0 0.2 0.2 0.4 0.1 0.1 0.0 0.2 0.1 0.1 0.0 0.0 0.0 0.0 0.1 2 0
Cystine (g) 0.3 0.2 0.0 n/a 0.5 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 1 0
Dietary Fiber (g) 0.0 7.6 0.0 14.7 0.0 10.6 1.3 1.2 2.5 6.6 0.0 1.0 0.2 0.1 0.0 0.1 1.1 47 12
Folate (mcg) 47.0 56.0 0.0 152.6 3.7 160.8 34.2 28.3 54.7 425.7 2.1 4.1 9.1 5.9 0.0 0.1 0.0 984 246
Folate, DFE (mcg) 47.0 56.0 0.0 152.6 3.7 160.8 34.2 28.3 54.7 425.7 2.1 4.1 9.1 5.9 0.0 0.1 0.0 984 246
Folate, food (mcg) 47.0 56.0 0.0 152.6 3.7 160.8 34.2 28.3 54.7 425.7 2.1 4.1 9.1 5.9 0.0 0.1 0.0 984 246
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.0 n/a n/a 0.0 n/a n/a 1.1 1.6 2.7 2.5 n/a n/a n/a 0.3 n/a 0.0 n/a 8 2
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 0.4 n/a n/a 0.4 n/a n/a 0.9 1.3 2.3 1.2 n/a n/a n/a 0.3 n/a 0.0 n/a 7 2
Glutamic acid (g) 1.7 2.1 0.0 n/a 6.4 2.1 0.1 0.2 0.3 0.6 0.7 0.3 0.0 n/a 0.0 0.0 0.0 14 4
Glycine (g) 0.4 0.3 0.0 n/a 2.1 0.5 0.1 0.1 0.0 0.2 0.2 0.0 0.0 n/a 0.0 0.0 0.0 4 1
Histidine (g) 0.3 0.2 0.0 n/a 1.3 0.3 0.0 0.0 0.0 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 2 1
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 1.8 2.7 0.6 1.0 1.9 3.2 0.4 0.4 0.5 3.0 0.7 0.5 0.4 0.0 0.0 0.1 1.2 18 5
Isoleucine (g) 0.7 0.2 0.0 n/a 2.0 0.5 0.0 0.1 0.0 0.1 0.2 0.0 0.0 n/a 0.0 0.0 0.0 4 1
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 1.1 0.5 0.0 n/a 3.5 0.8 0.1 0.1 0.0 0.2 0.4 0.0 0.0 n/a 0.0 0.0 0.0 7 2
Lysine (g) 0.9 0.2 0.0 n/a 3.9 0.8 0.1 0.1 0.0 0.2 0.4 0.0 0.0 n/a 0.0 0.0 0.0 7 2
Magnesium (mg) 12.0 91.8 0.0 72.0 92.1 69.6 20.1 21.2 14.3 43.8 11.0 14.6 3.0 1.8 0.0 1.0 1.4 470 117
Maltose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 0.0 2.4 0.0 0.4 0.0 1.4 0.2 0.2 0.1 0.5 0.0 0.1 0.0 0.0 0.0 0.1 0.0 6 1
Methionine (g) 0.4 0.1 0.0 n/a 1.3 0.2 0.0 0.0 0.0 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0.0 2 1
Monounsaturated Fat (g) 3.7 1.8 78.8 0.0 2.9 0.6 0.0 0.0 0.0 0.0 0.6 1.6 0.0 0.0 0.0 0.0 2.8 93 23
Niacin (mg) 0.1 5.3 0.0 1.9 15.9 0.3 0.6 0.5 1.2 1.0 3.2 0.7 0.1 0.0 0.0 0.0 0.0 31 8
Pantothenic acid (mg) 1.5 0.8 0.0 0.4 1.9 0.7 0.2 0.2 0.4 0.4 0.1 0.1 0.0 0.0 0.0 0.0 0.0 7 2
Phenylalanine (g) 0.7 0.3 0.0 n/a 1.7 0.6 0.0 0.1 0.1 0.2 0.2 0.0 0.0 n/a 0.0 0.0 0.0 4 1
Phosphorus (mg) 198.0 226.2 0.0 125.1 467.8 216.0 44.8 44.8 30.9 93.9 40.3 25.0 3.5 2.4 0.0 0.9 1.1 1,521 380
Phytosterols n/a n/a 238.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.3 n/a 0.0 0.5 n/a 240 60
Polyunsaturated Fat (g) 1.9 0.7 11.4 0.2 2.6 1.2 0.1 0.1 0.1 0.5 0.4 0.4 0.0 0.0 0.0 0.0 0.3 20 5
Potassium (mg) 138.0 277.8 1.1 490.3 464.1 412.8 309.2 308.0 251.1 773.1 87.0 281.7 33.2 30.4 0.1 7.6 2.8 3,868 967
Proline (g) 0.5 0.7 0.0 n/a 1.5 0.5 0.0 0.0 0.0 0.1 0.2 0.0 0.0 n/a 0.0 0.0 0.0 4 1
Protein (g) 12.6 14.5 0.0 5.0 43.0 11.9 1.4 1.4 1.2 3.8 4.6 0.9 0.2 0.1 0.0 0.1 0.3 101 25
Retinol (mcg) 160.0 0.0 0.0 0.0 1,206.3 0.0 0.0 0.0 0.0 0.0 1.9 0.0 0.0 0.0 0.0 0.0 0.0 1,368 342
Riboflavin (mg) 0.5 0.2 0.0 0.2 0.5 0.1 0.2 0.1 0.1 0.2 0.1 0.1 0.0 0.0 0.0 0.0 0.0 2 1
Saturated Fat (g) 3.1 0.8 14.9 0.1 2.3 0.3 0.1 0.1 0.0 0.1 0.4 0.3 0.0 0.0 0.0 0.0 0.5 23 6
Selenium (mcg) 30.7 45.1 0.0 0.3 67.2 6.7 0.2 0.2 0.1 1.3 10.9 0.5 0.0 0.0 0.0 0.0 0.3 164 41
Serine (g) 1.0 0.3 0.0 n/a 1.8 0.6 0.1 0.1 0.1 0.2 0.2 0.0 0.0 n/a 0.0 0.0 0.0 4 1
Sodium (mg) 142.0 528.6 2.2 102.9 71.8 717.6 2.4 9.4 4.8 25.0 586.9 47.9 3.4 0.3 581.4 0.1 258.7 3,085 771
Starch n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Sucrose (g) 0.0 n/a n/a 1.3 n/a n/a 0.0 0.1 0.0 0.0 n/a n/a n/a 0.1 n/a 0.0 n/a 1 0
Sugar (g) 0.4 6.2 0.0 1.7 0.0 n/a 2.6 3.0 5.0 3.7 0.0 n/a 0.1 0.7 0.0 0.0 0.0 23 6
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.4 0.0 0.1 0.4 0.1 0.1 0.1 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.6 0.2 0.0 n/a 1.9 0.4 0.0 0.0 0.0 0.1 0.2 0.0 0.0 n/a 0.0 0.0 0.0 4 1
Tocopherol, alpha (mg) 1.1 0.6 15.5 0.3 1.8 n/a 0.1 0.1 1.9 0.4 0.5 n/a 0.0 0.0 0.0 0.0 0.6 23 6
Tocopherol, beta (mg) 0.0 n/a 0.1 n/a n/a n/a n/a n/a 0.1 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.1 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0 0
Tocopherol, gamma (mg) 0.5 n/a 0.9 n/a n/a n/a n/a n/a 0.2 1.1 0.0 n/a 0.0 n/a n/a 0.0 0.0 3 1
Total Fat (g) 9.5 3.8 108.0 0.6 9.0 2.7 0.2 0.4 0.4 0.9 1.6 2.5 0.0 0.1 0.0 0.0 3.8 143 36
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
TransFatty acids (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tryptophan (g) 0.2 0.1 0.0 n/a 0.5 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.0 n/a 0.0 0.0 n/a 1 0
Tyrosine (g) 0.5 0.2 0.0 n/a 1.4 0.3 0.0 0.0 0.0 0.1 0.2 0.0 0.0 n/a 0.0 0.0 0.0 3 1
Valine (g) 0.9 0.3 0.0 n/a 2.2 0.5 0.1 0.1 0.0 0.2 0.2 0.0 0.0 n/a 0.0 0.0 0.0 4 1
Vitamin A, IU (IU) 540.0 3.4 0.0 22.3 4,020.4 50.4 236.0 236.0 3,725.9 27,262.3 6.4 231.5 505.4 1.8 0.0 3.1 141.9 36,987 9,247
Vitamin A, RAE (mcg) 160.0 0.0 0.0 1.7 1,206.3 2.4 11.8 11.8 186.8 1,364.7 1.9 11.5 25.3 0.0 0.0 0.2 7.0 2,991 748
Vitamin B-12 (mcg) 0.9 0.0 0.0 0.0 17.4 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 18 5
Vitamin B-6 (mg) 0.2 0.2 0.0 0.1 0.8 1.1 0.3 0.2 0.3 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.0 4 1
Vitamin C (mg) 0.0 0.0 0.0 12.7 0.0 9.1 20.1 21.1 152.0 12.5 0.0 18.3 8.0 11.4 0.0 0.0 0.3 266 66
Vitamin D (IU) 82.0 0.0 0.0 0.0 418.1 0.0 0.0 0.0 0.0 0.0 11.0 0.0 0.0 0.0 0.0 0.0 0.0 511 128
Water (g) 76.2 43.2 0.0 144.1 125.4 167.3 111.7 111.9 109.7 296.1 8.0 9.7 5.3 27.2 0.0 0.1 28.2 1,264 316
Zinc (mg) 1.3 2.0 0.0 0.7 1.1 2.5 0.3 0.4 0.3 0.7 0.4 0.1 0.1 0.0 0.0 0.0 0.1 10 3

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