Niçoise salad
| Macros | per 100 g |
|---|---|
| Calories | 130 kcal |
| Protein | 10.0 g |
| Fat | 7.0 g |
| Carbs | 7.0 g |
Niçoise salad is a classic composed salad originating from Nice, in the south of France, typically built from tuna, hard-boiled eggs, green beans, tomatoes, olives and anchovies. It is served at room temperature as a main course or a substantial starter, and is a staple of French Mediterranean cooking. Per 100 g, it provides 130 kcal, 10 g of protein, 7 g of fat and 7 g of carbohydrates, with 2.5 g of dietary fibre and 3 g of sugars — a relatively balanced macronutrient profile for a composed salad. Notable micronutrients include 420 mg of sodium, 380 mg of potassium, 18 mg of vitamin C, 90 mcg of vitamin A and 1.4 mcg of vitamin B12 per 100 g. No glycemic index value is available for this dish. Suitable for pescatarian, gluten-free, dairy-free, Mediterranean and paleo dietary patterns.
How many calories in niçoise salad?
Niçoise salad contains around 130 kcal per 100 g. A generous restaurant-sized serving of roughly 300 g would come to approximately 390 kcal, depending on the amount of olive oil dressing used.
How much protein is in niçoise salad?
Niçoise salad provides 10 g of protein per 100 g, contributed mainly by the tuna and eggs. A 300 g serving would deliver around 30 g of protein, making it a reasonably protein-dense meal.
Is niçoise salad Mediterranean diet-friendly?
Yes, niçoise salad is well suited to the Mediterranean dietary pattern, which it essentially embodies — fish, eggs, vegetables, olives and olive oil are all central to that style of eating. It is also gluten-free and dairy-free as traditionally prepared.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 130 kcal |
| Protein | 10.0 g |
| Fat | 7.0 g |
| Carbs | 7.0 g |
| Sugars | 3.0 g |
| Fiber | 2.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.5 g |
| Monounsaturated | 4.0 g |
| Polyunsaturated | 1.2 g |
| Cholesterol | 95.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 55.0 mg |
| Iron | 1.8 mg |
| Potassium | 380 mg |
| Sodium | 420 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 90.0 mcg |
| Vitamin C | 18.0 mg |
| Vitamin B12 | 1.4 mcg |