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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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