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Nutritional Facts: Garden Salad - Mediterranean Style

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.

  3 cups (141g)
romaine lettuce
2 (602g)
cucumbers
1 (110g)
red onions
2 (246g)
tomatoes
1 (119g)
bell peppers
2 stalks (80g)
celery
1/4 cup (15g)
Italian parsley
1 tablespoon (6g)
of fresh mint
1 teaspoon (1g)
fresh basil
1 to taste (0g)
salt
1 to taste (0g)
cracked black pepper
1/2 cup (108g)
extra virgin olive oil
1 (3g)
garlic cloves
1/4 cup (0g)
white wine vinegar
2 tablespoons (31g)
lemon juice
1/2 teaspoon (1g)
tarragon
1/4 cup (38g)
feta cheese
1/4 cup (34g)
black olives
Total 1 serving
Alanine (g) 0.1 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.2 0.0 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.1 0.3 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.2 0.0 1 0
Ash (g) 0.8 2.3 0.4 1.2 0.5 0.6 0.3 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.1 0.1 2.0 0.7 9 5
Aspartic acid (g) 0.2 0.2 0.1 0.3 0.2 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.3 0.0 2 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 46.5 96.3 25.3 24.6 11.9 32.0 20.7 11.3 1.6 n/a n/a 1.1 5.4 n/a 1.8 10.3 184.9 29.6 503 252
Calories 24.0 90.3 44.0 44.3 23.8 12.8 5.4 2.5 0.2 n/a n/a 954.7 4.5 n/a 6.7 2.7 99.0 38.6 1,353 677
Calories (kj) 101.5 391.3 182.6 182.0 100.0 53.6 22.7 10.5 0.8 n/a n/a 3,994.9 18.7 n/a 27.8 11.1 413.6 161.6 5,673 2,836
Carbohydrates (g) 4.6 21.9 10.3 9.6 5.5 2.4 0.9 0.5 0.0 n/a n/a 0.0 1.0 n/a 2.1 0.5 1.5 2.1 63 31
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 33.4 0.0 33 17
Copper (mg) 0.1 0.2 0.0 0.1 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.1 1 0
Cystine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Dietary Fiber (g) 3.0 3.0 1.9 3.0 2.0 1.3 0.5 0.4 0.0 n/a n/a 0.0 0.1 n/a 0.1 0.1 0.0 1.1 16 8
Folate (mcg) 191.8 42.1 20.9 36.9 11.9 28.8 22.8 6.0 0.6 n/a n/a 0.0 0.1 n/a 6.1 2.5 12.0 0.0 382 191
Folate, DFE (mcg) 191.8 42.1 20.9 36.9 11.9 28.8 22.8 6.0 0.6 n/a n/a 0.0 0.1 n/a 6.1 2.5 12.0 0.0 382 191
Folate, food (mcg) 191.8 42.1 20.9 36.9 11.9 28.8 22.8 6.0 0.6 n/a n/a 0.0 0.1 n/a 6.1 2.5 12.0 0.0 382 191
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Fructose (g) 1.1 5.2 1.4 3.4 1.3 0.4 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.3 n/a n/a n/a 13 7
Galactose (g) 0.0 0.0 0.0 0.0 0.0 0.5 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 1 0
Glucose (dextrose) (g) 0.5 4.6 2.2 3.1 1.4 0.4 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.3 n/a n/a n/a 12 6
Glutamic acid (g) 0.3 1.2 0.3 1.1 0.2 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.9 0.0 4 2
Glycine (g) 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0 0
Histidine (g) 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.1 0.0 0 0
Iron (mg) 1.4 1.7 0.2 0.7 0.4 0.2 0.9 0.7 0.0 n/a n/a 0.6 0.1 n/a 0.0 0.3 0.2 1.1 8 4
Isoleucine (g) 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.3 0.0 1 0
Lactose (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 0.1 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.5 0.0 1 1
Lysine (g) 0.1 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.5 0.0 1 0
Magnesium (mg) 19.7 78.3 11.0 27.1 11.9 8.8 7.5 3.6 0.6 n/a n/a 0.0 0.8 n/a 1.8 3.1 7.1 1.3 183 91
Maltose (g) 0.0 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 0.2 0.5 0.1 0.3 0.1 0.1 0.0 0.1 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.1 0.0 0.0 2 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.1 0.0 0 0
Monounsaturated Fat (g) 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 78.8 0.0 n/a 0.0 0.0 1.7 2.7 83 42
Niacin (mg) 0.4 0.6 0.1 1.5 0.6 0.3 0.2 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.1 0.4 0.0 4 2
Pantothenic acid (mg) 0.2 1.6 0.1 0.2 0.1 0.2 0.1 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a 0.4 0.0 3 1
Phenylalanine (g) 0.1 0.1 0.0 0.1 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.3 0.0 1 0
Phosphorus (mg) 42.3 144.5 31.9 59.0 23.8 19.2 8.7 3.4 0.5 n/a n/a 0.0 4.6 n/a 2.4 2.8 126.4 1.0 471 235
Phytosterols n/a 84.3 16.5 17.2 10.7 4.8 0.8 0.6 n/a n/a n/a 238.7 n/a n/a n/a 0.7 n/a n/a 374 187
Polyunsaturated Fat (g) 0.2 0.2 0.0 0.2 0.1 0.1 0.0 0.0 0.0 n/a n/a 11.4 0.0 n/a 0.0 0.0 0.2 0.3 13 6
Potassium (mg) 348.3 884.9 160.6 583.0 208.3 208.0 83.1 26.1 2.6 n/a n/a 1.1 12.0 n/a 31.4 27.2 23.3 2.7 2,603 1,301
Proline (g) 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.5 0.0 1 0
Protein (g) 1.7 3.9 1.2 2.2 1.0 0.6 0.4 0.2 0.0 n/a n/a 0.0 0.2 n/a 0.1 0.2 5.3 0.3 17 9
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 46.9 0.0 47 23
Riboflavin (mg) 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.3 0.0 1 0
Saturated Fat (g) 0.1 0.2 0.0 0.1 0.1 0.0 0.0 0.0 0.0 n/a n/a 14.9 0.0 n/a 0.0 0.0 5.6 0.5 22 11
Selenium (mcg) 0.6 1.8 0.6 0.0 0.0 0.3 0.0 n/a 0.0 n/a n/a 0.0 0.4 n/a 0.0 0.0 5.6 0.3 10 5
Serine (g) 0.1 0.1 0.0 0.1 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.4 0.0 1 0
Sodium (mg) 11.3 12.0 4.4 12.3 3.6 64.0 8.4 1.7 0.0 n/a n/a 2.2 0.5 n/a 0.3 0.6 418.5 247.0 787 393
Starch (g) 0.0 5.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 5 2
Sucrose (g) 0.0 0.2 1.1 0.0 0.1 0.1 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.1 n/a n/a n/a 2 1
Sugar (g) 1.7 10.1 4.7 6.5 2.9 1.5 0.1 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.8 n/a 1.5 0.0 30 15
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.2 0.1 0.1 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.0 1 0
Threonine (g) 0.1 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.2 0.0 1 0
Tocopherol, alpha (mg) 0.2 0.2 0.0 1.3 0.4 0.2 0.1 n/a 0.0 n/a n/a 15.5 0.0 n/a 0.0 n/a 0.1 0.6 19 9
Tocopherol, beta (mg) 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.1 n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, gamma (mg) 0.5 0.2 0.0 0.3 0.0 0.0 0.1 n/a 0.0 n/a n/a 0.9 n/a n/a n/a n/a n/a 0.0 2 1
Total Fat (g) 0.4 0.7 0.1 0.5 0.2 0.1 0.1 0.0 0.0 n/a n/a 108.0 0.0 n/a 0.1 0.1 8.0 3.6 122 61
Trans-monoenoic Fat 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 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 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.1 n/a 0 0
Tyrosine (g) 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.3 0.0 0 0
Valine (g) 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.4 0.0 1 0
Vitamin A, IU (IU) 12,281.1 632.1 2.2 2,049.2 440.3 359.2 1,263.6 231.1 46.8 n/a n/a 0.0 0.3 n/a 1.8 37.8 158.3 135.4 17,639 8,820
Vitamin A, RAE (mcg) 614.8 30.1 0.0 103.3 21.4 17.6 63.2 11.6 2.3 n/a n/a 0.0 0.0 n/a 0.0 1.9 46.9 6.7 920 460
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.6 0.0 1 0
Vitamin B-6 (mg) 0.1 0.2 0.1 0.2 0.3 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.2 0.0 1 1
Vitamin C (mg) 5.6 16.9 8.1 33.7 95.7 2.5 20.0 0.8 0.2 n/a n/a 0.0 0.9 n/a 11.8 0.5 0.0 0.3 197 98
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 6.0 0.0 6 3
Water (g) 133.4 573.3 98.0 232.5 111.7 76.3 13.2 4.9 0.8 n/a n/a 0.0 1.8 n/a 28.2 0.1 20.7 26.9 1,322 661
Zinc (mg) 0.3 1.2 0.2 0.4 0.2 0.1 0.2 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 1.1 0.1 4 2

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