1 serving (150 grams) contains 150 calories, 6.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
240 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.8 g | 16% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 640.0 mg | 27% | |
| Total Carbohydrates | 24 g | 8% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 16.0 g | ||
| protein | 9.6 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 240 mg | 18% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 560.0 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Beetroot salad with feta cheese
Beetroot salad with feta cheese is a vibrant dish popular in Mediterranean and Eastern European cuisines. It typically combines earthy cooked or raw beetroot with the tangy flavor of feta cheese, often complemented by olive oil, nuts, and fresh herbs. Beetroot is nutrient-dense, rich in dietary fiber, folate, manganese, and nitrates, which are known for their cardiovascular benefits. Feta cheese provides high-quality protein and essential nutrients such as calcium and vitamin B12. This salad is low in calories but packed with flavor and nutrition, making it a wholesome choice for lunches or a side dish.
Health Benefits
- Beetroot is rich in nitrates, which have been shown to improve blood pressure and enhance athletic performance.
- Folate in beetroot supports DNA synthesis and cellular repair, crucial for growth and development.
- Feta cheese is an excellent source of calcium, contributing to strong bones and teeth.
- Iron from beetroot supports oxygen transport and energy production in the body.
- The fiber in beetroot aids in digestion and promotes gut health.
Dietary Considerations
Selection and Storage
Store salad in an airtight container in the refrigerator for up to 2 days. If preparing in advance, add feta cheese just before serving to maintain its texture.
Common Questions About Beetroot salad with feta cheese Nutrition
What is the nutritional content of beetroot salad with feta cheese?
Beetroot salad with feta cheese typically contains around 150-200 calories per serving, depending on the portion size and preparation method. It provides about 7-10 grams of protein from the feta cheese, while beetroot adds fiber, folate, and antioxidants such as betalains. It is also a good source of calcium and vitamin C.
Can I eat beetroot salad with feta cheese on a keto diet?
Beetroot salad with feta cheese is not ideal for a strict keto diet due to the natural sugars in beetroot. Beets contain approximately 13 grams of carbs per cup, which can add up quickly; however, the feta cheese is keto-friendly, offering protein and fats. Moderation and careful portioning may allow it in some low-carb eating plans.
What are the health benefits of beetroot salad with feta cheese?
Beetroot salad with feta cheese offers numerous health benefits due to its nutrient profile. Beets are rich in antioxidants that support heart health and reduce inflammation, while feta cheese provides calcium and protein to strengthen bones and aid muscle function. However, feta cheese is high in sodium, so it should be consumed in moderation, especially for individuals monitoring blood pressure.
What is the recommended portion size for beetroot salad with feta cheese?
A typical portion size for beetroot salad with feta cheese is about 1 cup or 150-200 grams. This amount provides a balanced intake of fiber, protein, and healthy nutrients while keeping calories and sodium in check. Serving sizes can vary based on dietary needs and activity levels.
How does beetroot salad with feta cheese compare to other types of salads?
Beetroot salad with feta cheese is unique due to its combination of sweet, earthy flavors from beets and the tanginess of feta. Compared to leafy green salads, it is higher in natural sugars but provides more dietary fiber and antioxidants. It can be a more filling and nutrient-dense option but may have higher sodium levels due to the cheese.
