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Nutritional Facts: Summer 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.

  500 g (500g)
tomatoes
2 (602g)
lebanese cucumbers
4 (60g)
spring onions
1 (119g)
green capsicum
1 (3g)
garlic cloves
100 g (100g)
feta cheese
1/2 cup (67g)
kalamata olives
1 to taste (0g)
salt and pepper
1/2 cup (108g)
olive oil
3 tablespoons (45g)
vinegar
2 teaspoons (4g)
fresh oregano
1/2 teaspoon (3g)
salt
1 to taste (0g)
ground pepper
Total 1 serving
Alanine (g) 0.1 0.1 0.0 0.0 0.0 0.6 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.1 0.3 0.1 0.0 0.0 0.5 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Ash (g) 2.5 2.3 0.5 0.5 0.0 5.2 1.5 n/a 0.0 0.0 0.3 3.0 n/a 16 3
Aspartic acid (g) 0.7 0.2 0.1 0.2 0.0 0.8 0.1 n/a 0.0 n/a 0.0 0.0 n/a 2 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 50.0 96.3 43.2 11.9 5.4 493.0 59.1 n/a 1.1 2.7 57.5 0.7 n/a 821 137
Calories 90.0 90.3 19.2 23.8 4.5 264.0 77.3 n/a 954.7 8.0 9.5 0.0 n/a 1,541 257
Calories (kj) 370.0 391.3 81.0 100.0 18.7 1,103.1 323.2 n/a 3,994.9 34.0 39.9 0.0 n/a 6,456 1,076
Carbohydrates (g) 19.4 21.9 4.4 5.5 1.0 4.1 4.2 n/a 0.0 0.0 2.5 0.0 n/a 63 11
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 89.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 89 15
Copper (mg) 0.3 0.2 0.0 0.1 0.0 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Cystine (g) 0.0 0.0 n/a 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
Dietary Fiber (g) 6.0 3.0 1.6 2.0 0.1 0.0 2.2 n/a 0.0 0.0 1.5 0.0 n/a 16 3
Folate (mcg) 75.0 42.1 38.4 11.9 0.1 32.0 0.0 n/a 0.0 0.0 8.5 0.0 n/a 208 35
Folate, DFE (mcg) 75.0 42.1 38.4 11.9 0.1 32.0 0.0 n/a 0.0 0.0 8.5 0.0 n/a 208 35
Folate, food (mcg) 75.0 42.1 38.4 11.9 0.1 32.0 0.0 n/a 0.0 0.0 8.5 0.0 n/a 208 35
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 6.8 5.2 n/a 1.3 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 13 2
Galactose (g) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 6.2 4.6 n/a 1.4 n/a n/a n/a n/a n/a n/a 0.1 n/a n/a 12 2
Glutamic acid (g) 2.2 1.2 0.2 0.2 0.0 2.4 0.1 n/a 0.0 n/a 0.0 0.0 n/a 6 1
Glycine (g) 0.1 0.1 0.1 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Histidine (g) 0.1 0.1 0.0 0.0 0.0 0.4 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Hydroxyproline n/a n/a 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) 1.3 1.7 0.9 0.4 0.1 0.7 2.2 n/a 0.6 0.0 1.3 0.0 n/a 9 2
Isoleucine (g) 0.1 0.1 0.0 0.0 0.0 0.8 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Lactose (g) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 0.1 0.2 0.1 0.0 0.0 1.4 0.0 n/a 0.0 n/a 0.0 0.0 n/a 2 0
Lysine (g) 0.1 0.2 0.1 0.0 0.0 1.2 0.0 n/a 0.0 n/a 0.0 0.0 n/a 2 0
Magnesium (mg) 55.0 78.3 12.0 11.9 0.8 19.0 2.7 n/a 0.0 0.4 9.7 0.0 n/a 190 32
Maltose (g) 0.0 0.1 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.6 0.5 0.1 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.2 0.0 n/a 2 0
Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.4 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Monounsaturated Fat (g) 0.2 0.0 0.0 0.0 0.0 4.6 5.3 n/a 78.8 0.0 0.0 0.0 n/a 89 15
Niacin (mg) 3.0 0.6 0.3 0.6 0.0 1.0 0.0 n/a 0.0 0.0 0.2 0.0 n/a 6 1
Pantothenic acid (mg) 0.4 1.6 0.0 0.1 0.0 1.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 3 1
Phenylalanine (g) 0.1 0.1 0.0 0.1 0.0 0.7 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Phosphorus (mg) 120.0 144.5 22.2 23.8 4.6 337.0 2.0 n/a 0.0 1.8 5.3 0.0 n/a 661 110
Phytosterols (mg) 35.0 84.3 n/a 10.7 n/a n/a n/a n/a 238.7 n/a 7.3 0.0 n/a 376 63
Polyunsaturated Fat (g) 0.4 0.2 0.0 0.1 0.0 0.6 0.6 n/a 11.4 0.0 0.0 0.0 n/a 13 2
Potassium (mg) 1,185.0 884.9 165.6 208.3 12.0 62.0 5.4 n/a 1.1 0.9 45.4 0.2 n/a 2,571 428
Proline (g) 0.1 0.1 0.1 0.0 0.0 1.4 0.0 n/a 0.0 n/a 0.1 0.0 n/a 2 0
Protein (g) 4.4 3.9 1.1 1.0 0.2 14.2 0.6 n/a 0.0 0.0 0.3 0.0 n/a 26 4
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 125.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 125 21
Riboflavin (mg) 0.1 0.2 0.0 0.0 0.0 0.8 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Saturated Fat (g) 0.1 0.2 0.0 0.1 0.0 14.9 1.0 n/a 14.9 0.0 0.1 0.0 n/a 31 5
Selenium (mcg) 0.0 1.8 0.4 0.0 0.4 15.0 0.6 n/a 0.0 0.2 0.2 0.0 n/a 19 3
Serine (g) 0.1 0.1 0.0 0.1 0.0 1.2 0.0 n/a 0.0 n/a 0.0 0.0 n/a 2 0
Sodium (mg) 25.0 12.0 9.6 3.6 0.5 1,116.1 493.9 n/a 2.2 0.9 0.9 1,162.7 n/a 2,827 471
Starch (g) 0.0 5.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 5 1
Sucrose (g) 0.0 0.2 n/a 0.1 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Sugar (g) 13.1 10.1 1.4 2.9 0.0 4.1 0.0 n/a 0.0 0.0 0.1 0.0 n/a 32 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 0.2 0.0 0.1 0.0 0.2 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Threonine (g) 0.1 0.1 0.0 0.0 0.0 0.6 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Tocopherol, alpha (mg) 2.7 0.2 0.3 0.4 0.0 0.2 1.1 n/a 15.5 0.0 0.7 0.0 n/a 21 4
Tocopherol, beta (mg) 0.0 0.1 n/a 0.0 n/a n/a 0.0 n/a 0.1 n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.6 0.2 n/a 0.0 n/a n/a 0.0 n/a 0.9 n/a 0.9 n/a n/a 3 0
Total Fat (g) 1.0 0.7 0.1 0.2 0.0 21.3 7.2 n/a 108.0 0.0 0.2 0.0 n/a 139 23
Trans-monoenoic Fat n/a n/a 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 n/a n/a 0.0 0.0 n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.2 n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
Tyrosine (g) 0.1 0.1 0.0 0.0 0.0 0.7 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Valine (g) 0.1 0.1 0.0 0.0 0.0 1.1 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Vitamin A, IU (IU) 4,165.0 632.1 598.2 440.3 0.3 422.0 270.8 n/a 0.0 0.0 61.2 0.0 n/a 6,590 1,098
Vitamin A, RAE (mcg) 210.0 30.1 30.0 21.4 0.0 125.0 13.4 n/a 0.0 0.0 3.1 0.0 n/a 433 72
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 1.7 0.0 n/a 0.0 0.0 0.0 0.0 n/a 2 0
Vitamin B-6 (mg) 0.4 0.2 0.0 0.3 0.0 0.4 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Vitamin C (mg) 68.5 16.9 11.3 95.7 0.9 0.0 0.6 n/a 0.0 0.0 0.1 0.0 n/a 194 32
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 16.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 16 3
Water (g) 472.6 573.3 53.9 111.7 1.8 55.2 53.8 n/a 0.0 42.4 0.4 0.0 n/a 1,365 227
Zinc (mg) 0.8 1.2 0.2 0.2 0.0 2.9 0.1 n/a 0.0 0.0 0.1 0.0 n/a 6 1

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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