Russian Salad 3 Recipe

Russian Salad 3 has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Vitamin C and Folate.

The food contains 32g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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. With 29.8 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA.

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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Russian cuisine. Ideally consumed as a Main Dish.

Based on the composite nutritive standing Russian Salad 3 has been given a composite ranking of 38, and in moderation.

Calorie Breakdown

 Calories from Protein28%
 Calories from Fat43%
 Calories from Carbs30%

Why this is good for you

  • Very high in Protein
  • High in Vitamin C
  • High in Folate

Why this is bad for you

  • Very high in Cholesterol
  • High in Sodium

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A1.1 IU0%Mid 40%Average
Retinol36 mcg
Vitamin C4.4 mg7.4%Mid 40%Average
Vitamin D13 IU3.3%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin1.1 mg5.5%Mid 40%Average
Vitamin B60 mg
Folate27.7 mcg6.9%Mid 40%Average
Folic Acid0 mcg
Vitamin B120.28 mcg4.6%Top 30%High
Pantothenic Acid0.55 mg5.5%Top 30%High

Mineral Analysis

Calcium34.1 mg3.4%Mid 40%Average
Iron0.83 mg4.6%Mid 40%Average
Magnesium17.5 mg4.4%Mid 40%Average
Phosphorus121.1 mg12.1%Mid 40%Average
Potassium186.4 mg5.3%Mid 40%Average
Sodium196.3 mg8.2%Mid 40%Average
Zinc0.55 mg3.7%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium13 mcg18.6%Top 30%High

Carbohydrate Analysis

Total Carbohydrate8.9 g3%Mid 40%Average
Dietary Fiber1.2 g5%Mid 40%Average
Sugars2.1 g
Glucose0.3 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein8.3 g16.5%Top 30%High
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.6 mg
Methionine0.3 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.3 mg
Arginine0.6 mg
Histidine0.3 mg
Alanine0.3 mg
Aspartic Acid0.8 mg
Glutamic Acid1.1 mg
Glycine0.3 mg
Proline0 mg
Serine0.3 mg
Hydroxyproline0 mg

Fat Analysis

Total Fat5.7 g8.7%Mid 40%Average
Saturated Fat1.1 g5.3%Mid 40%Average
Monounsaturated Fat1.9 g
Polyunsaturated Fat1.9 g

Other Nutrients Analysis

Alcohol0 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 425 Calories from Fat 183

% Daily Value *

Total Fat 20.4 g 31.4%

Saturated Fat 3.8 g 19%

Trans Fat

Cholesterol 354.8 mg 118.3%

Sodium 708.8 mg 29.5%

Total Carbohydrates 32 g 10.7%

Dietary Fiber 4.5 g18%

Sugars 7.5 g

Protein 29.8 g 59.6%

Vitamin A 0.1% Vitamin C 26.7%

Calcium 12.3% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/russian-salad-305910 Embed Table:

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