Ingredients Salad “Egoist”
| chicken egg | 4.0 (piece) |
| hard cheese | 100.0 (gram) |
| carrot | 2.0 (piece) |
| onion | 1.0 (piece) |
| mayonnaise | 4.0 (table spoon) |
| walnut | 50.0 (gram) |
| garlic onion | 0.5 (piece) |
Method of preparation
Boil hard-boiled eggs, separate the white from the yolk, grate the white on a coarse grater, the yolk on a fine grater. In the evening in advance, marinate the onion, cut into rings (one large onion + sugar + salt + vinegar + water + black pepper). Grate the cheese on a coarse grater. Also grate the carrots on a coarse grater and lightly fry in vegetable oil. Finely chop the garlic. You can add walnuts. Put all this in layers in a shallow salad bowl: 1 layer – protein, 2 layer – cheese, 3 layer – pickled onions with nuts, 4 layer – carrots with garlic, 5 layer – protein, 6 layer – yolk. Smear with mayonnaise between layers. Decorate with olives and herbs on top.
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.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 252.3 kCal | 1684 kCal | 15% | 5.9% | 667 g |
| Proteins | 10.5 g | 76 g | 13.8% | 5.5% | 724 g |
| Fats | 19.5 g | 56 g | 34.8% | 13.8% | 287 g |
| Carbohydrates | 9.2 g | 219 g | 4.2% | 1.7% | 2380 g |
| organic acids | 0.2 g | ~ | |||
| Alimentary fiber | 0.7 g | 20 g | 3.5% | 1.4% | 2857 g |
| Water | 49.1 g | 2273 g | 2.2% | 0.9% | 4629 g |
| Ash | 0.8 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 1200 μg | 900 μg | 133.3% | 52.8% | 75 g |
| Retinol | 1.2 mg | ~ | |||
| Vitamin B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.9% | 2143 g |
| Vitamin B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 4.4% | 900 g |
| Vitamin B4, choline | 74.8 mg | 500 mg | 15% | 5.9% | 668 g |
| Vitamin B5, pantothenic | 0.5 mg | 5 mg | 10% | 4% | 1000 g |
| Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 4% | 1000 g |
| Vitamin B9, folate | 13.9 μg | 400 μg | 3.5% | 1.4% | 2878 g |
| Vitamin B12, cobalamin | 0.4 μg | 3 μg | 13.3% | 5.3% | 750 g |
| Vitamin C, ascorbic | 2.2 mg | 90 mg | 2.4% | 1% | 4091 g |
| Vitamin D, calciferol | 0.6 μg | 10 μg | 6% | 2.4% | 1667 g |
| Vitamin E, alpha tocopherol, TE | 8.4 mg | 15 mg | 56% | 22.2% | 179 g |
| Vitamin H, biotin | 5.9 μg | 50 μg | 11.8% | 4.7% | 847 g |
| Vitamin PP, NE | 2.043 mg | 20 mg | 10.2% | 4% | 979 g |
| niacin | 0.3 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 178.5 mg | 2500 mg | 7.1% | 2.8% | 1401 g |
| Calcium, Ca | 212.8 mg | 1000 mg | 21.3% | 8.4% | 470 g |
| Magnesium, Mg | 38.8 mg | 400 mg | 9.7% | 3.8% | 1031 g |
| Sodium, Na | 276.4 mg | 1300 mg | 21.3% | 8.4% | 470 g |
| Sulfur, S | 67.6 mg | 1000 mg | 6.8% | 2.7% | 1479 g |
| Phosphorus, P | 221.5 mg | 800 mg | 27.7% | 11% | 361 g |
| Chlorine, Cl | 59 mg | 2300 mg | 2.6% | 1% | 3898 g |
| Trace Elements | |||||
| Aluminum, Al | 86.2 μg | ~ | |||
| Bohr, B | 48 μg | ~ | |||
| Vanadium, V | 12.7 μg | ~ | |||
| Iron, Fe | 1.5 mg | 18 mg | 8.3% | 3.3% | 1200 g |
| Iodine, I | 7.3 μg | 150 μg | 4.9% | 1.9% | 2055 g |
| Cobalt, Co | 4.7 μg | 10 μg | 47% | 18.6% | 213 g |
| Lithium, Li | 0.8 μg | ~ | |||
| Manganese, Mn | 0.2733 mg | 2 mg | 13.7% | 5.4% | 732 g |
| Copper, Cu | 106.7 μg | 1000 μg | 10.7% | 4.2% | 937 g |
| Molybdenum, Mo. | 4.3 μg | 70 μg | 6.1% | 2.4% | 1628 g |
| Nickel, Ni | 1.1 μg | ~ | |||
| Rubidium, Rb | 53.3 μg | ~ | |||
| Fluorine, F | 87.2 μg | 4000 μg | 2.2% | 0.9% | 4587 g |
| Chrome, Cr | 1.8 μg | 50 μg | 3.6% | 1.4% | 2778 g |
| Zinc, Zn | 1.3977 mg | 12 mg | 11.6% | 4.6% | 859 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.9 g | ~ | |||
| Mono- and disaccharides (sugars) | 2 g | max 100 г | |||
| Sterols | |||||
| Cholesterol | 155.8 mg | max 300 mg |
The energy value is 252,3 kcal.
Salad “Egoist” rich in vitamins and minerals such as: vitamin A – 133,3%, vitamin B2 – 11,1%, choline – 15%, vitamin B12 – 13,3%, vitamin E – 56%, vitamin H – 11,8% , calcium – 21,3%, phosphorus – 27,7%, cobalt – 47%, manganese – 13,7%, zinc – 11,6%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
- Mixed is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
- Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
- 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.
- Vitamin H participates in the synthesis of fats, glycogen, the metabolism of amino acids. Insufficient intake of this vitamin can lead to disruption of the normal state of the skin.
- 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.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
- Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt copper absorption and thereby contribute to the development of anemia.
Calorie content AND CHEMICAL COMPOSITION OF THE RECIPE INGREDIENTS “Egoist” salad PER 100 g
- 157 kCal
- 364 kCal
- 35 kCal
- 41 kCal
- 627 kCal
- 656 kCal
- 149 kCal
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