1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 6.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.9 mg | 5% | |
| Sodium | 317.5 mg | 13% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 19.0 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 127.0 mg | 9% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 317.5 mg | 6% | |
* 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 Watermelon feta balsamic vinaigrette salad
Watermelon Feta Balsamic Vinaigrette Salad is a refreshing dish originating from Mediterranean-inspired cuisine, blending sweet and savory flavors. The salad consists of juicy watermelon chunks, crumbled feta cheese, fresh mint or basil, and a tangy balsamic vinaigrette dressing. Watermelon is low in calories and hydrating, consisting of about 90% water, while feta provides a source of protein and calcium. The addition of balsamic vinegar adds antioxidants, promoting overall well-being. This salad offers a balance of macronutrients, vitamins such as vitamin C and A from watermelon, and bone-strengthening minerals like calcium and phosphorus from feta cheese, making it a nutrient-dense and satisfying dish.
Health Benefits
- Hydration: Watermelon is about 90% water and contains electrolytes like potassium, which support hydration and muscle function.
- Antioxidant support: Watermelon is rich in lycopene, a powerful antioxidant that may reduce oxidative stress and promote heart health.
- Bone health: Feta cheese contains high levels of calcium and phosphorus, essential for strong bones and teeth.
Dietary Considerations
Selection and Storage
Store the salad in an airtight container in the refrigerator and consume within 1-2 days. Avoid dressing the salad until served to prevent it from becoming soggy.
Common Questions About Watermelon feta balsamic vinaigrette salad Nutrition
What is the nutritional content of Watermelon Feta Balsamic Vinaigrette Salad?
This salad typically contains around 150-200 calories per serving (1-1.5 cups), depending on the dressing quantity and feta used. It's low in protein (about 2-4g), but rich in vitamins like vitamin C (15-20% of the daily value from watermelon) and vitamin A. It offers a moderate amount of carbohydrates, mainly from the watermelon, at around 15-20g per serving.
Can I eat Watermelon Feta Balsamic Vinaigrette Salad on a keto diet?
This salad is not ideal for a strict keto diet due to its relatively high carbohydrate content from the watermelon (15-20g carbs per serving). However, it can be modified by reducing the watermelon portion and opting for a low-sugar balsamic vinaigrette. It's more suited to low-carb diets that allow flexibility.
What are the health benefits of Watermelon Feta Balsamic Vinaigrette Salad?
This salad is hydrating due to the high water content in watermelon and provides antioxidants like lycopene, which supports heart health. The feta cheese contributes calcium and a small amount of protein, while balsamic vinegar may help with digestion and blood sugar control. However, patients with salt-sensitive hypertension should monitor their intake as feta cheese can be high in sodium.
What is the recommended portion size for Watermelon Feta Balsamic Vinaigrette Salad?
A recommended portion size is around 1 to 1.5 cups, which provides a balanced mix of flavors without overloading on sugar or calories. This portion size works well as a side dish or a light snack. If consuming as a main dish, increase the portion and consider adding a protein source like grilled chicken or chickpeas.
How does Watermelon Feta Balsamic Vinaigrette Salad compare to similar fruit salads?
Compared to other fruit salads, this salad stands out for its sweet and savory combination with the addition of feta cheese and balsamic vinaigrette. It is lower in overall sugar compared to a typical all-fruit salad but slightly higher in sodium due to the feta. For a lower-calorie option, you can skip the cheese or reduce the dressing.
