1 serving (250 grams) contains 300 calories, 20.0 grams of protein, 20.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
283.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.2 mg | 15% | |
| Sodium | 471.7 mg | 20% | |
| Total Carbohydrates | 14.2 g | 5% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 4.7 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 377.4 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 ground meat and vegetables
A salad with ground meat and vegetables is a versatile and nutrient-dense dish, popular in various cuisines like Mediterranean, Mexican, and American. This dish typically includes a mix of leafy greens, colorful vegetables, and seasoned ground meat, such as ground beef, turkey, or chicken. High in protein from the meat, the salad is also rich in fiber, vitamins, and minerals provided by vegetables such as tomatoes, peppers, cucumbers, and spinach. Depending on preparation, it can be a low-carb, high-protein meal suited to various dietary preferences. Dressings often add healthy fats and antioxidants, further enhancing the nutritional profile. When prepared thoughtfully, this salad is a well-rounded option for promoting satiety and balanced nutrition.
Health Benefits
- Promotes muscle growth due to high-quality protein from ground meat (approximately 25 grams of protein per 100 grams of cooked meat).
- Supports digestion and gut health with fiber from vegetables like spinach, cucumbers, and peppers (approximately 2-3 grams of fiber per serving).
- Boosts immune function with vitamins like vitamin C in bell peppers and tomatoes (roughly 20-50 mg of vitamin C per serving).
- May aid heart health as certain dressings (e.g., olive oil-based) provide monounsaturated fats and antioxidants.
- Improves eye health with beta-carotene from vegetables like carrots and spinach (about 1,000 micrograms per serving).
Dietary Considerations
Selection and Storage
Store cooked ground meat and chopped vegetables separately in airtight containers in the refrigerator for up to 3 days to maintain freshness. Assemble the salad just before serving for optimal texture.
Common Questions About Salad with ground meat and vegetables Nutrition
Is salad with ground meat and vegetables high in protein?
Yes, if the salad includes lean ground meat like turkey, chicken, or lean beef, it can be high in protein. For instance, 4 ounces of lean ground beef provides about 22-25 grams of protein. Combined with vegetables, it's a nutrient-dense option that supports muscle building and repair.
Can I eat salad with ground meat and vegetables on a keto diet?
Yes, this dish is keto-friendly as long as you avoid adding high-carb ingredients like sugary dressings, croutons, or starchy vegetables. Ensure you use low-carb vegetables like spinach, kale, or lettuce and keep the ground meat fatty to meet your fat requirements for the keto diet.
What are the health benefits of eating salad with ground meat and vegetables?
This dish provides a balance of nutrients. The ground meat offers high-quality protein and, depending on the type, healthy fats. The vegetables contribute fiber, antioxidants, and essential vitamins like vitamin C and potassium. It supports digestion, muscle recovery, and energy levels, making it a well-rounded option for health-conscious diets.
How much salad with ground meat and vegetables should I eat per serving?
A typical serving should include about 2 cups of vegetables and 3-4 ounces of ground meat, which totals roughly 300-500 calories depending on dressings and additional toppings. Adjust portion sizes based on your daily caloric and macronutrient needs.
How does salad with ground meat and vegetables compare to a traditional taco salad?
Salad with ground meat and vegetables is generally healthier than a traditional taco salad since it often omits fried components like taco shells or chips. Additionally, it can be customized with nutrient-dense toppings such as avocado or seeds while limiting sodium-heavy ingredients like processed cheese and sour cream.
