Greek salad recipe. Calorie, chemical composition and nutritional value.

Ingredients Greek salad

onion 1.0 (piece)
tomatoes 2.0 (piece)
sweet red pepper 1.0 (piece)
table salt 2.0 (gram)
sheep cheese 100.0 (gram)
olive oil 3.0 (table spoon)
Method of preparation

Grind cheese until soft and add to coarsely chopped onions, tomatoes, peppers. Cover everything with olive oil.

You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value188.5 kCal1684 kCal11.2%5.9%893 g
Proteins3.9 g76 g5.1%2.7%1949 g
Fats17.8 g56 g31.8%16.9%315 g
Carbohydrates3.4 g219 g1.6%0.8%6441 g
organic acids18.4 g~
Alimentary fiber1.4 g20 g7%3.7%1429 g
Water59.5 g2273 g2.6%1.4%3820 g
Ash0.5 g~
Vitamins
Vitamin A, RE700 μg900 μg77.8%41.3%129 g
Retinol0.7 mg~
Vitamin B1, thiamine0.05 mg1.5 mg3.3%1.8%3000 g
Vitamin B2, riboflavin0.06 mg1.8 mg3.3%1.8%3000 g
Vitamin B5, pantothenic0.1 mg5 mg2%1.1%5000 g
Vitamin B6, pyridoxine0.1 mg2 mg5%2.7%2000 g
Vitamin B9, folate7.3 μg400 μg1.8%1%5479 g
Vitamin C, ascorbic32.1 mg90 mg35.7%18.9%280 g
Vitamin E, alpha tocopherol, TE1.8 mg15 mg12%6.4%833 g
Vitamin H, biotin0.6 μg50 μg1.2%0.6%8333 g
Vitamin PP, NE0.9474 mg20 mg4.7%2.5%2111 g
niacin0.3 mg~
Macronutrients
Potassium, K161.6 mg2500 mg6.5%3.4%1547 g
Calcium, Ca136.9 mg1000 mg13.7%7.3%730 g
Magnesium, Mg11.4 mg400 mg2.9%1.5%3509 g
Sodium, Na381.5 mg1300 mg29.3%15.5%341 g
Sulfur, S15.5 mg1000 mg1.6%0.8%6452 g
Phosphorus, P90.7 mg800 mg11.3%6%882 g
Chlorine, Cl309.3 mg2300 mg13.4%7.1%744 g
Trace Elements
Aluminum, Al59.1 μg~
Bohr, B78.2 μg~
Iron, Fe0.6 mg18 mg3.3%1.8%3000 g
Iodine, I1.5 μg150 μg1%0.5%10000 g
Cobalt, Co3.6 μg10 μg36%19.1%278 g
Manganese, Mn0.1071 mg2 mg5.4%2.9%1867 g
Copper, Cu68.3 μg1000 μg6.8%3.6%1464 g
Molybdenum, Mo.3.5 μg70 μg5%2.7%2000 g
Nickel, Ni5.9 μg~
Rubidium, Rb135.1 μg~
Fluorine, F13.6 μg4000 μg0.3%0.2%29412 g
Chrome, Cr2.9 μg50 μg5.8%3.1%1724 g
Zinc, Zn0.2479 mg12 mg2.1%1.1%4841 g
Digestible carbohydrates
Starch and dextrins0.1 g~
Mono- and disaccharides (sugars)3.1 gmax 100 г

The energy value is 188,5 kcal.

Greek salad rich in vitamins and minerals such as: vitamin A – 77,8%, vitamin C – 35,7%, vitamin E – 12%, calcium – 13,7%, phosphorus – 11,3%, chlorine – 13,4% , cobalt – 36%
  • Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
  • Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
  • Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
  • Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
  • Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
 
Calorie content AND CHEMICAL COMPOSITION OF THE RECIPE INGREDIENTS Greek salad PER 100 g
  • 41 kCal
  • 24 kCal
  • 26 kCal
  • 0 kCal
  • 260 kCal
  • 898 kCal
Tags: How to cook, calorie content 188,5 kcal, chemical composition, nutritional value, what vitamins, minerals, cooking method Greek salad, recipe, calories, nutrients

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