Avocado and Onion Salad Recipe

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

The food contains 16.5g of carbs. The carbohydrate profile of the the food reveals it is low 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. With 3.1 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low 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.

It has a low 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 Avocado and Onion Salad has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein6%
 Calories from Fat63%
 Calories from Carbs31%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • Very low in Sodium
  • High in Folate

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A305.3 IU6.1%Top 30%High
Retinol0 mcg
Vitamin C46.9 mg78.2%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.88 mg4.4%Mid 40%Average
Vitamin B60 mg
Folate47.3 mcg11.8%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.88 mg8.8%Top 10%Very High

Mineral Analysis

Calcium12.8 mg1.3%Bottom 30%Low
Iron0.44 mg2.5%Mid 40%Average
Magnesium19 mg4.8%Mid 40%Average
Phosphorus37.2 mg3.7%Bottom 30%Low
Potassium330.1 mg9.4%Top 10%Very High
Sodium5.1 mg0.2%Bottom 10%Very Low
Zinc0.44 mg2.9%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium0.44 mcg0.63%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate7.3 g2.4%Mid 40%Average
Dietary Fiber3.6 g14.3%Top 10%Very High
Sugars1.4 g
Glucose0.9 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein1.4 g2.7%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0.4 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat6.6 g10.1%Mid 40%Average
Saturated Fat0.93 g4.6%Mid 40%Average
Monounsaturated Fat4.4 g
Polyunsaturated Fat0.9 g

Other Nutrients Analysis

Alcohol0 g
Ash0.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 195 Calories from Fat 134

% Daily Value *

Total Fat 14.9 g 22.9%

Saturated Fat 2.1 g 10.5%

Trans Fat

Cholesterol 0 mg

Sodium 11.6 mg 0.5%

Total Carbohydrates 16.5 g 5.5%

Dietary Fiber 8.1 g32.4%

Sugars 3.1 g

Protein 3.1 g 6.2%

Vitamin A 13.8% Vitamin C 176.7%

Calcium 2.9% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/avocado-and-onion-salad-342076 Embed Table:

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