Apple Salad Recipe

Apple Salad has a average-calorie, average-carb, low-fat and low-protein content. It is a good source of Iron and Vitamin C.

The food contains 41.7g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 2.3 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 4.7 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Apple Salad has been given a composite ranking of 82, and on a regular basis.

Calorie Breakdown

 Calories from Protein5%
 Calories from Fat13%
 Calories from Carbs83%

Why this is good for you

  • High in Vitamin C
  • No Cholesterol
  • High in Dietary Fiber
  • High in Iron

Why this is bad for you

Vitamin Analysis

Vitamin A350 IU7%
Vitamin C12.1 mg20.1%
Vitamin D10.4 IU2.6%
Vitamin E0.66 mg2.2%
Thiamin0.15 mg9.9%
Riboflavin0.16 mg9.2%
Niacin1.6 mg8%
Vitamin B60.25 mg12.4%
Folate72.8 mcg18.2%
Vitamin B120.39 mcg6.5%
Pantothenic Acid0.2 mg2%

Mineral Analysis

Calcium39 mg3.9%
Iron4.7 mg26.1%
Magnesium29.2 mg7.3%
Phosphorus64 mg6.4%
Potassium385.5 mg11%
Sodium127.6 mg5.3%
Zinc0.45 mg3%
Copper0.13 mg6.5%
Manganese0.12 mg6.2%
Selenium0.98 mcg1.4%

Carbohydrate Analysis

Total Carbohydrate41.7 g13.9%
Dietary Fiber6.6 g26.4%
Sugars3 g

Protein Analysis

Protein2.3 g4.6%

Fat Analysis

Total Fat2.8 g4.3%
Saturated Fat2.1 g10.5%
Monounsaturated Fat0 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 183 Calories from Fat 0

% Daily Value *

Total Fat 2.8 g 4.3%

Saturated Fat 2.1 g 10.5%

Trans Fat

Cholesterol 0 mg

Sodium 127.6 mg 5.3%

Total Carbohydrates 41.7 g 13.9%

Dietary Fiber 6.6 g26.4%

Sugars 3 g

Protein 2.3 g 4.6%

Vitamin A 7% Vitamin C 20.1%

Calcium 3.9% Iron 26.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1769138 Embed Table:

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