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    Nutritional Facts: Mediterranean Chopped 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 medium (301g)
    cucumbers
    1 pint (298g)
    grape tomatoes
    1 to taste (0g)
    table salt
    3 tablespoons (41g)
    extra virgin olive oil
    3 tablespoons (45g)
    red wine vinegar
    1 medium (3g)
    garlic cloves
    14 ounces (397g)
    chickpeas
    1/2 cup (67g)
    kalamata olives
    1/2 small (35g)
    red onions
    1/2 cup (30g)
    fresh parsley
    1 (1,175g)
    romaine lettuce
    4 ounces (120g)
    feta cheese
    1 to taste (0g)
    ground black pepper
    Total 1 serving
    Alanine (g) 0.1 0.1 n/a 0.0 n/a 0.0 0.8 0.0 0.0 0.1 0.7 0.8 n/a 3 1
    Alcohol (g) 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Arginine (g) 0.1 0.1 n/a 0.0 n/a 0.0 1.8 0.0 0.0 0.0 0.6 0.6 n/a 3 1
    Ash (g) 1.1 1.5 n/a 0.0 0.1 0.0 6.4 1.5 0.1 0.7 6.8 6.3 n/a 25 6
    Aspartic acid (g) 0.1 0.4 n/a 0.0 n/a 0.0 2.3 0.1 0.0 0.1 1.6 0.9 n/a 6 1
    Caffeine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Calcium (mg) 48.2 29.8 n/a 0.4 2.7 5.4 127.0 59.1 8.1 41.4 387.8 593.7 n/a 1,303 326
    Calories 45.2 53.6 n/a 358.0 8.5 4.5 472.3 77.3 14.0 10.8 199.8 317.9 n/a 1,562 390
    Calories (kj) 195.7 220.5 n/a 1,498.1 35.3 18.7 1,972.7 323.2 58.1 45.3 846.0 1,328.2 n/a 6,542 1,635
    Carbohydrates (g) 10.9 11.6 n/a 0.0 0.1 1.0 89.7 4.2 3.3 1.9 38.7 4.9 n/a 166 42
    Cholesterol (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 107.2 n/a 107 27
    Copper (mg) 0.1 0.2 n/a 0.0 0.0 0.0 0.7 0.2 0.0 0.0 0.6 0.0 n/a 2 0
    Cystine (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.3 n/a 0.0 0.0 0.1 0.1 n/a 0 0
    Dietary Fiber (g) 1.5 3.6 n/a 0.0 0.0 0.1 17.5 2.2 0.6 1.0 24.7 0.0 n/a 51 13
    Folate (mcg) 21.1 44.7 n/a 0.0 n/a 0.1 265.9 0.0 6.7 45.6 1,598.0 38.5 n/a 2,021 505
    Folate, DFE (mcg) 21.1 44.7 n/a 0.0 n/a 0.1 265.9 0.0 6.7 45.6 1,598.0 38.5 n/a 2,021 505
    Folate, food (mcg) 21.1 44.7 n/a 0.0 n/a 0.1 265.9 0.0 6.7 45.6 1,598.0 38.5 n/a 2,021 505
    Folic acid (mcg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Fructose (g) 2.6 4.1 n/a n/a n/a n/a n/a n/a 0.5 n/a 9.4 n/a n/a 17 4
    Galactose (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
    Glucose (dextrose) (g) 2.3 3.7 n/a n/a n/a n/a n/a n/a 0.7 n/a 4.6 n/a n/a 11 3
    Glutamic acid (g) 0.6 1.3 n/a 0.0 n/a 0.0 3.4 0.1 0.1 0.1 2.1 2.9 n/a 11 3
    Glycine (g) 0.1 0.1 n/a 0.0 n/a 0.0 0.8 0.0 0.0 0.0 0.6 0.1 n/a 2 0
    Histidine (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.5 0.0 0.0 0.0 0.2 0.5 n/a 1 0
    Iron (mg) 0.8 0.8 n/a 0.2 0.2 0.1 5.4 2.2 0.1 1.9 11.4 0.8 n/a 24 6
    Isoleucine (g) 0.1 0.1 n/a 0.0 n/a 0.0 0.8 0.0 0.0 0.0 0.5 1.0 n/a 3 1
    Lactose (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
    Leucine (g) 0.1 0.1 n/a 0.0 n/a 0.0 1.4 0.0 0.0 0.1 0.9 1.7 n/a 4 1
    Lysine (g) 0.1 0.1 n/a 0.0 n/a 0.0 1.3 0.0 0.0 0.1 0.8 1.5 n/a 4 1
    Magnesium (mg) 39.1 32.8 n/a 0.0 1.8 0.8 115.1 2.7 3.5 15.0 164.5 22.9 n/a 398 100
    Maltose (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
    Manganese (mg) 0.2 0.3 n/a 0.0 0.0 0.1 2.4 0.0 0.0 0.0 1.8 0.0 n/a 5 1
    Methionine (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.3 0.0 0.0 0.0 0.2 0.4 n/a 1 0
    Monounsaturated Fat (g) 0.0 0.1 n/a 29.5 n/a 0.0 1.0 5.3 0.0 0.1 0.1 5.6 n/a 42 10
    Niacin (mg) 0.3 1.8 n/a 0.0 n/a 0.0 0.5 0.0 0.0 0.4 3.7 1.2 n/a 8 2
    Pantothenic acid (mg) 0.8 0.3 n/a 0.0 n/a 0.0 1.2 0.0 0.0 0.1 1.7 1.2 n/a 5 1
    Phenylalanine (g) 0.1 0.1 n/a 0.0 n/a 0.0 1.1 0.0 0.0 0.0 0.8 0.8 n/a 3 1
    Phosphorus (mg) 72.2 71.5 n/a 0.0 3.6 4.6 357.2 2.0 10.2 17.4 352.5 405.8 n/a 1,297 324
    Phytosterols (mg) 42.1 20.9 n/a 89.5 n/a n/a n/a n/a 5.3 1.5 n/a n/a n/a 159 40
    Polyunsaturated Fat (g) 0.1 0.2 n/a 4.3 n/a 0.0 2.0 0.6 0.0 0.0 1.9 0.7 n/a 10 2
    Potassium (mg) 442.5 706.3 n/a 0.4 17.4 12.0 682.7 5.4 51.1 166.2 2,902.3 74.7 n/a 5,061 1,265
    Proline (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.8 0.0 0.0 0.1 0.5 1.7 n/a 3 1
    Protein (g) 2.0 2.6 n/a 0.0 0.0 0.2 19.6 0.6 0.4 0.9 14.5 17.1 n/a 58 14
    Retinol (mcg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 150.5 n/a 151 38
    Riboflavin (mg) 0.1 0.1 n/a 0.0 n/a 0.0 0.1 0.0 0.0 0.0 0.8 1.0 n/a 2 1
    Saturated Fat (g) 0.1 0.1 n/a 5.6 0.0 0.0 0.5 1.0 0.0 0.0 0.5 18.0 n/a 26 6
    Selenium (mcg) 0.9 0.0 n/a 0.0 n/a 0.4 11.1 0.6 0.2 0.0 4.7 18.1 n/a 36 9
    Serine (g) 0.1 0.1 n/a 0.0 n/a 0.0 1.0 0.0 0.0 0.0 0.6 1.4 n/a 3 1
    Sodium (mg) 6.0 14.9 n/a 0.8 3.6 0.5 1,186.8 493.9 1.4 16.8 94.0 1,343.8 n/a 3,163 791
    Starch (g) 2.5 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 2 1
    Sucrose (g) 0.1 0.0 n/a n/a n/a n/a n/a n/a 0.3 n/a 0.0 n/a n/a 0 0
    Sugar (g) 5.0 7.8 n/a 0.0 0.0 0.0 n/a 0.0 1.5 0.3 14.0 4.9 n/a 34 8
    Theobromine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Thiamin (mg) 0.1 0.1 n/a 0.0 n/a 0.0 0.1 0.0 0.0 0.0 0.8 0.2 n/a 1 0
    Threonine (g) 0.1 0.1 n/a 0.0 n/a 0.0 0.7 0.0 0.0 0.0 0.5 0.8 n/a 2 1
    Tocopherol, alpha (mg) 0.1 1.6 n/a 5.8 n/a 0.0 n/a 1.1 0.0 0.2 1.5 0.2 n/a 11 3
    Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0 0
    Tocopherol, gamma (mg) 0.1 0.4 n/a 0.3 n/a n/a n/a 0.0 0.0 0.2 4.2 n/a n/a 5 1
    Total Fat (g) 0.3 0.6 n/a 40.5 0.0 0.0 4.5 7.2 0.0 0.2 3.5 25.6 n/a 83 21
    TransFatty acids n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.2 n/a 0.0 0.0 0.1 0.2 n/a 1 0
    Tyrosine (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.5 0.0 0.0 0.0 0.3 0.8 n/a 2 0
    Valine (g) 0.1 0.1 n/a 0.0 n/a 0.0 0.8 0.0 0.0 0.1 0.6 1.3 n/a 3 1
    Vitamin A, IU (IU) 316.1 2,482.3 n/a 0.0 0.0 0.3 83.4 270.8 0.7 2,527.2 102,342.5 508.2 n/a 108,531 27,133
    Vitamin A, RAE (mcg) 15.1 125.2 n/a 0.0 0.0 0.0 4.0 13.4 0.0 126.3 5,123.0 150.5 n/a 5,557 1,389
    Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 2.0 n/a 2 1
    Vitamin B-6 (mg) 0.1 0.2 n/a 0.0 n/a 0.0 1.9 0.0 0.0 0.0 0.9 0.5 n/a 4 1
    Vitamin C (mg) 8.4 40.8 n/a 0.0 0.2 0.9 15.1 0.6 2.6 39.9 47.0 0.0 n/a 156 39
    Vitamin D (IU) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 19.3 n/a 19 5
    Water (g) 286.6 281.7 n/a 0.0 42.2 1.8 276.6 53.8 31.2 26.3 1,111.7 66.5 n/a 2,178 545
    Zinc (mg) 0.6 0.5 n/a 0.0 0.0 0.0 4.2 0.1 0.1 0.3 2.7 3.5 n/a 12 3

    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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