Tabola salad Recipe

Tabola salad has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin C and Folate.

The food contains 23.5g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 6.5 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 11.27 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 a low density of Sodium, thus making it suitable for a 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 Tabola salad has been given a composite ranking of 98, and on a regular basis.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat10%
 Calories from Carbs70%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber
  • High in Calcium

Why this is bad for you

Vitamin Analysis

Vitamin A15195 IU303.9%
Vitamin C267.4 mg445.6%
Vitamin D0 IU
Vitamin E3.3 mg10.9%
Thiamin0.18 mg12.2%
Riboflavin0.19 mg11.2%
Niacin2.4 mg12.2%
Vitamin B60.21 mg10.4%
Folate285.6 mcg71.4%
Vitamin B120 mcg
Pantothenic Acid0.86 mg8.6%

Mineral Analysis

Calcium258 mg25.8%
Iron11.3 mg62.6%
Magnesium97.6 mg24.4%
Phosphorus115 mg11.5%
Potassium1 mg0%
Sodium2 mg0.1%
Zinc2 mg13.4%
Copper0.31 mg15.5%
Manganese0.32 mg16.1%
Selenium0.28 mcg0.4%

Carbohydrate Analysis

Total Carbohydrate23.5 g7.8%
Dietary Fiber7.7 g30.8%
Sugars3.4 g

Protein Analysis

Protein6.5 g13%

Fat Analysis

Total Fat1.5 g2.3%
Saturated Fat0.2 g1%
Monounsaturated Fat0.5 g
Polyunsaturated Fat0.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 110 Calories from Fat 0

% Daily Value *

Total Fat 1.5 g 2.3%

Saturated Fat 0.2 g 1%

Trans Fat

Cholesterol 0 mg

Sodium 2 mg 0.1%

Total Carbohydrates 23.5 g 7.8%

Dietary Fiber 7.7 g30.8%

Sugars 3.4 g

Protein 6.5 g 13%

Vitamin A 303.9% Vitamin C 445.6%

Calcium 25.8% Iron 62.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1543517 Embed Table:

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