Biltong Salad Recipe

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

The food contains 15.2g 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 5.4 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable 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 gives a good yield of Iron at 4 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high 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 Biltong Salad has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat47%
 Calories from Carbs39%

Why this is good for you

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

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A5.1 IU0.1%Mid 40%Average
Retinol0 mcg
Vitamin C59.7 mg99.5%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.93 mg4.6%Mid 40%Average
Vitamin B60 mg
Folate131 mcg32.8%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.46 mg4.6%Mid 40%Average

Mineral Analysis

Calcium64.4 mg6.4%Top 30%High
Iron1.9 mg10.3%Top 30%High
Magnesium56.9 mg14.2%Top 10%Very High
Phosphorus54.6 mg5.5%Mid 40%Average
Potassium0.46 mg0.01%Bottom 30%Low
Sodium44.9 mg1.9%Bottom 30%Low
Zinc0.46 mg3.1%Mid 40%Average
Copper0 mg
Manganese0.46 mg23.1%Top 30%High
Selenium0.93 mcg1.3%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate7 g2.3%Mid 40%Average
Dietary Fiber3.2 g13%Top 10%Very High
Sugars1.3 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein2.5 g5%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 Acid0.5 mg
Glutamic Acid0.5 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat3.7 g5.7%Mid 40%Average
Saturated Fat0.51 g2.5%Bottom 30%Low
Monounsaturated Fat2.3 g
Polyunsaturated Fat0.5 g

Other Nutrients Analysis

Alcohol0 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 136 Calories from Fat 72

% Daily Value *

Total Fat 8 g 12.3%

Saturated Fat 1.1 g 5.5%

Trans Fat

Cholesterol 0 mg

Sodium 97 mg 4%

Total Carbohydrates 15.2 g 5.1%

Dietary Fiber 7 g28%

Sugars 2.8 g

Protein 5.4 g 10.8%

Vitamin A 0.2% Vitamin C 215%

Calcium 13.9% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/biltong-salad-415891 Embed Table:

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