Vegetable salad is most popular at Christmas or Easter. Vegetable salad also appears on the table during important family celebrations. Is Vegetable Salad He althy? What are the nutritional values ​​of vegetable salad? How many calories does vegetable salad have?

Vegetable saladis a salad based on vegetables cooked in water or broth. Potatoes, peas and pickled corn are often added to it, optionally eggs, leeks and apples. It is most often seasoned with mayonnaise, s alt and pepper. Is a vegetable salad prepared in this way he althy?

Vegetable salad - ingredients

As a rule, vegetable salad consists of water (boiled in uniforms in s alted water) or broth:

  • carrot
  • celery
  • parsley
  • potatoes
  • canned peas
  • corn
  • pickled cucumbers
  • mayonnaise
  • spices

In other versions, apples, eggs and leek are also added to the vegetable salad. All vegetables, apples and eggs are cut into small cubes, mixed with mayonnaise and seasoned.

Instead of mayonnaise, you can add plain yoghurt, Greek yoghurt, cream or mix mayonnaise with yogurt or cream in a 1: 1 ratio. In addition, to enrich the taste of the salad, mustard and horseradish are added to it.

Vegetable salad - how many calories does it have?

Nutrientsin 100g
Energy value192 kcal
Protein2.9 g
Fat16.5 g
Saturated fat1.8 g
Monounsaturated fat3.28 g
Polyunsaturated fat10.47 g
Cholesterol15.0 mg
Carbohydrates10.9 g
fiber2.5 g
Vitamins
Vitamin A151.0 µg (17%)
Vitamin E6.74 mg (67%)
Vitamin B10.061 mg (5%)
Vitamin B20.043 mg (3%)
Niacin0.42 mg (3%)
Vitamin B60.1 mg (8%)
Vitamin B120.07 µg (3%)
Vitamin C3.1 mg (3%)
Vitamin D0.07 µg (1%)
Minerals
Sodium78.0 mg (8%)
Potassium252.0 mg (5%)
Calcium27.0 mg (3%)
Phosphorus 69.0 mg (10%)
Magnesium27.0 mg (7%)
Iron1.0 mg (10%)
Zinc0.61 mg (6%)
Copper0.09 mg (10%)

Nutritional value: Tables of the nutritional value of IŻŻ,% of the recommended daily intake based on the IŻŻ Nutrition Standards, 2012

Vegetable salad - is it he althy?

Vegetable salad with the addition of good-quality mayonnaise is rich in unsaturated fatty acids, which have a beneficial effect on the circulatory system and the nervous system.

In addition, a vegetable salad with mayonnaise is a good source of vitamin E, vitamin A and a small amount of vitamin D. It is also worth noting that a vegetable salad with the addition of mayonnaise and yogurt will contain half as much cholesterol in 100 g than a vegetable salad only with addition of mayonnaise.

Therefore, people with elevated blood cholesterol should choose a vegetable salad with mayonnaise and yogurt or just yogurt. Additionally, the vegetable salad has a few percent cover of minerals due to the vegetable content.

How many calories (kcal) does vegetable salad have?

The caloric content of a vegetable salad depends on the type of dairy product added and the method of cooking the vegetables. The most caloric is a salad with mayonnaise. The salad will be slightly less caloric if you add mayonnaise mixed with cream, cream or mayonnaise with yogurt.

The least calories are provided by a salad with the addition of natural yoghurt. The caloric content of the vegetable salad will decrease if you boil the vegetables in the water. Therefore, the version with yogurt and vegetables from water should be chosen by people on a slimming diet.

See also: How to make Grandma Teresa's traditional vegetable salad?

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