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Mediterranean-Style Salad
Salad lunches are popular along the Mediterranean. They make a complete meal that will carry you through until dinner. The combination of ingredients in this salad can be changed to suit your personal taste. Enjoy!
Mediterranean-Style Salad Prep and Cook Time: 10 minutes

Ingredients:
  • 6 cups chopped romaine lettuce
  • 1/3 of a 3.75 oz can sardines, packed in water
  • 1/4 cup crimini mushrooms, sliced
  • 1/2 cup cooked garbanzo beans or canned (no BPA)
  • 1/4 cup frozen peas
  • Dressing
  • 1 TBS extra virgin olive oil
  • 1 clove garlic, chopped or pressed
  • 1 tsp lemon juice

Directions:

  1. Place lettuce in large bowl and top with remaining ingredients and dressing.
Serves 1

Nutritional Profile

Mediterranean-Style Salad
1.00 serving
(636.43 grams)
Calories: 424

NutrientDRI/DV

 vitamin K383%


 vitamin A222%

 folate126%

 vitamin C120%

 copper66%

 fiber63%







 protein46%




 zinc36%


 iron35%




Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Mediterranean-Style Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Mediterranean-Style Salad
1.00 serving
636.43 grams
Calories: 424

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K344.40 mcg38316.2excellent
vitamin B125.36 mcg2239.5excellent
vitamin A2000.16 mcg RAE2229.4excellent
folate505.16 mcg1265.4excellent
vitamin C90.14 mg1205.1excellent
copper0.59 mg662.8very good
fiber15.80 g632.7very good
phosphorus423.83 mg612.6very good
vitamin B20.74 mg572.4very good
vitamin B10.60 mg502.1very good
molybdenum21.12 mcg472.0good
manganese0.92 mg462.0good
protein22.90 g461.9good
potassium1594.58 mg461.9good
omega-3 fats1.04 g431.8good
vitamin B35.89 mg371.6good
magnesium143.94 mg361.5good
zinc3.92 mg361.5good
iron6.36 mg351.5good
pantothenic acid1.74 mg351.5good
vitamin D136.08 IU341.4good
selenium17.98 mcg331.4good
vitamin B60.54 mg321.3good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Mediterranean-Style Salad

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