Houdini's Harvest Salad Recipe

Houdini's Harvest Salad has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Folate.

The food contains 40.4g 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 6.7 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 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.

It gives a good yield of Iron at 13 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is very 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. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for Houdini's Harvest Salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat30%
 Calories from Carbs60%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • Very high in Calcium
  • Very high in Iron

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A3.5 IU0.1%Mid 40%Average
Retinol0 mcg
Vitamin C20.9 mg34.9%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1.6 mg7.8%Mid 40%Average
Vitamin B60.39 mg19.4%Top 10%Very High
Folate66.7 mcg16.7%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium264.3 mg26.4%Top 10%Very High
Iron5 mg28%Top 10%Very High
Magnesium92.6 mg23.2%Top 10%Very High
Phosphorus75.6 mg7.6%Mid 40%Average
Potassium335.7 mg9.6%Top 10%Very High
Sodium77.4 mg3.2%Bottom 30%Low
Zinc1.2 mg7.8%Top 30%High
Copper0 mg
Manganese0.78 mg38.8%Top 10%Very High
Selenium1.6 mcg2.2%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate15.7 g5.2%Mid 40%Average
Dietary Fiber7.3 g29.1%Top 10%Very High
Sugars3.3 g
Glucose0.8 mg
Fructose1.6 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein2.6 g5.2%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.4 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.4 mg
Glutamic Acid0.4 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat3.4 g5.2%Mid 40%Average
Saturated Fat1.2 g6%Mid 40%Average
Monounsaturated Fat1.9 g
Polyunsaturated Fat1.2 g

Other Nutrients Analysis

Alcohol0 g
Ash1.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 226 Calories from Fat 79

% Daily Value *

Total Fat 8.8 g 13.5%

Saturated Fat 3.1 g 15.5%

Trans Fat

Cholesterol 0 mg

Sodium 199.7 mg 8.3%

Total Carbohydrates 40.4 g 13.5%

Dietary Fiber 18.8 g75.2%

Sugars 8.6 g

Protein 6.7 g 13.4%

Vitamin A 0.2% Vitamin C 90%

Calcium 68.2% Iron 72.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/houdinis-harvest-salad-142129 Embed Table:

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