Salade niçoise
| Macros | per 100 g |
|---|---|
| Calories | 110 kcal |
| Protein | 8.0 g |
| Fat | 6.0 g |
| Carbs | 5.0 g |
Salade niçoise is a classic French composed salad originating from Nice, traditionally assembled with tuna, hard-boiled eggs, olives, anchovies, tomatoes, green beans and lettuce, served at room temperature rather than cooked. It appears as a starter or main course across Mediterranean France and has become a staple of bistro menus worldwide. Per 100 g, it provides 110 kcal, 8 g of protein, 6 g of fat and 5 g of carbohydrates, with 2 g of dietary fibre and 3 g of sugars — a relatively protein-forward, moderate-fat profile for a salad. Notable micronutrients include 380 mg of sodium, 320 mg of potassium, 18 mg of vitamin C, 75 mcg of vitamin A and 1.5 mcg of vitamin B12 per 100 g. No glycemic index data is available for this dish. Salade niçoise fits pescatarian, gluten-free, dairy-free and Mediterranean dietary patterns.
How many calories in salade niçoise?
Salade niçoise contains 110 kcal per 100 g. A generous restaurant-sized portion of around 300 g would come to approximately 330 kcal, though this varies depending on the amount of tuna, eggs and olive oil used.
Is salade niçoise healthy?
Nutritionally, salade niçoise offers 8 g of protein and 6 g of fat per 100 g, with a relatively low carbohydrate content of 5 g. It also provides vitamin C (18 mg), vitamin B12 (1.5 mcg) and potassium (320 mg) per 100 g, though the sodium content is notable at 380 mg per 100 g, largely from anchovies and olives.
Is salade niçoise gluten-free?
Yes, salade niçoise is naturally gluten-free in its traditional form, as it contains no bread, pasta or wheat-based ingredients. It also fits dairy-free, pescatarian and Mediterranean dietary patterns.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 110 kcal |
| Protein | 8.0 g |
| Fat | 6.0 g |
| Carbs | 5.0 g |
| Sugars | 3.0 g |
| Fiber | 2.0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.0 g |
| Monounsaturated | 3.8 g |
| Polyunsaturated | 0.90 g |
| Cholesterol | 90.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 45.0 mg |
| Iron | 1.5 mg |
| Potassium | 320 mg |
| Sodium | 380 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 75.0 mcg |
| Vitamin C | 18.0 mg |
| Vitamin B12 | 1.5 mcg |