Xató
| Macros | per 100 g |
|---|---|
| Calories | 155 kcal |
| Protein | 10.0 g |
| Fat | 10.0 g |
| Carbs | 7.0 g |
Xató is a traditional Catalan salad dish, typically served raw and composed of curly endive or escarole dressed with a romesco-style sauce made from dried peppers, almonds, hazelnuts and olive oil, topped with salt cod, anchovies or tuna. It is a regional staple of the Garraf, Penedès and Baix Penedès areas, often eaten as a starter during winter festivals. Per 100 g, xató provides 155 kcal, 10 g of protein, 10 g of fat and 7 g of carbohydrates, with 2.5 g of dietary fibre. It is notably high in sodium at 520 mg per 100 g, reflecting the cured fish components, and also contributes 320 mg of potassium and 60 mg of calcium. The dish provides 35 mcg of vitamin A, 10 mg of vitamin C and 1 mcg of vitamin B12 per 100 g. No glycemic index data is available. Xató is compatible with pescatarian, gluten-free, dairy-free and Mediterranean dietary patterns.
How many calories in xató?
Xató contains 155 kcal per 100 g, coming from a roughly even split of protein (10 g) and fat (10 g) with a moderate 7 g of carbohydrates. A typical starter portion of around 150 g would amount to approximately 230 kcal.
How much sodium is in xató?
Xató contains 520 mg of sodium per 100 g, which is relatively high and largely attributable to the salt cod or anchovies used in the dish. Those watching their sodium intake should factor this in when sizing their portion.
Is xató suitable for a Mediterranean diet?
Yes, xató fits well within a Mediterranean dietary pattern, combining olive oil, nuts, legume-based sauces and fish — all core elements of that eating style. It is also gluten-free and dairy-free as traditionally prepared.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 155 kcal |
| Protein | 10.0 g |
| Fat | 10.0 g |
| Carbs | 7.0 g |
| Sugars | 2.5 g |
| Fiber | 2.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.4 g |
| Monounsaturated | 5.5 g |
| Polyunsaturated | 2.2 g |
| Cholesterol | 25.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 60.0 mg |
| Iron | 1.5 mg |
| Potassium | 320 mg |
| Sodium | 520 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 35.0 mcg |
| Vitamin C | 10.0 mg |
| Vitamin B12 | 1.0 mcg |