1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 20.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 40% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.8 mg | 7% | |
| Sodium | 634.9 mg | 27% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 12.7 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 396.8 mg | 8% | |
* 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 Salad with feta cheese and walnuts
Salad with feta cheese and walnuts is a nutrient-dense dish popular in Mediterranean cuisine, celebrated for its fresh and bold flavors. It typically combines leafy greens or spinach, creamy feta crumbles, and crunchy walnuts, often complemented by olive oil and lemon vinaigrette. Feta cheese, traditionally made from sheep or goat's milk, is rich in calcium and protein, while walnuts are packed with healthy fats, particularly omega-3 fatty acids. The salad is also an excellent source of dietary fiber, vitamins A and K from the greens, and antioxidants from walnuts. This light yet filling dish provides a balance of macronutrients and essential micronutrients, making it a favorite in heart-healthy diets. With minimal processing and thoughtful ingredient choices, this salad fits several dietary patterns while delivering robust flavor and texture.
Health Benefits
- Supports bone health due to feta cheese's calcium (14% of daily intake per ounce).
- Promotes heart health with walnuts' omega-3 fatty acids (2.5g per ounce).
- Boosts immune function with leafy greens' vitamin A and antioxidants.
- Enhances digestive health from dietary fiber in greens and walnuts.
- Provides anti-inflammatory benefits from walnuts' high polyphenol content.
Dietary Considerations
Selection and Storage
Keep feta cheese refrigerated in its brine to maintain freshness. Store walnuts in an airtight container in a cool, dry place to prevent rancidity. Assemble the salad just before serving to preserve texture.
Common Questions About Salad with feta cheese and walnuts Nutrition
Is salad with feta cheese and walnuts high in protein?
Yes, salad with feta cheese and walnuts contains a good amount of protein due to the feta cheese and walnuts. A typical serving (about 1 cup) can provide approximately 5-8 grams of protein, depending on the portion sizes of the cheese and nuts.
Can I eat salad with feta cheese and walnuts on a keto diet?
Yes, this salad can be keto-friendly if prepared without sugary dressings or excessive carbohydrates like croutons. Feta cheese and walnuts are low in carbs and high in healthy fats, making them suitable for a keto diet. Be mindful of the carb content of added ingredients like fruits or dressings.
What are the health benefits of salad with feta cheese and walnuts?
This salad offers various health benefits. Feta cheese provides calcium and protein, promoting healthy bones and muscle function. Walnuts are rich in omega-3 fatty acids, supporting heart and brain health. Mixed greens can add fiber, vitamin C, and antioxidants, enhancing overall immunity and digestive health.
What is the recommended portion size for salad with feta cheese and walnuts?
A recommended portion for a balanced meal is about 1 to 1.5 cups of salad mixture, including greens, feta cheese, and walnuts. Adding protein like grilled chicken or tofu can make it suitable as a main meal. Be mindful of portioning dressings to avoid excess calories.
How does salad with feta cheese and walnuts compare to other salads?
Compared to simple green salads, this salad is richer in healthy fats and protein due to the cheese and nuts. It has a higher calorie count, typically around 200-300 calories per serving, depending on the additions. It's more nutrient-dense than salads with only vegetables but less suitable for low-fat diets.
