The World's Healthiest Foods are health-promoting foods that can change your life.

Try our WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Mediterranean-Style Salad

In-depth nutrient profile:

Mediterranean-Style Salad
(Note: "--" indicates data unavailable)
amount1.00 serving
total weight636.43 g
Protein22.90 g
Carbohydrates42.51 g
Fat - Total20.25 g
Dietary Fiber15.80 g56
Total Sugars8.50 g
Monosaccharides4.06 g
Disaccharides2.94 g
Soluble Fiber0.43 g
Insoluble Fiber2.89 g
Other Carbohydrates4.21 g
Monounsaturated Fat12.51 g
Polyunsaturated Fat2.48 g
Saturated Fat2.96 g
Trans Fat0.00 g
Calories from fat182.27
Calories from saturated fat26.66
Cholesterol23.25 mg
Water544.68 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin - B10.60 mg50
Vitamin - B20.74 mg57
Vitamin - B3 (Niacin Equivalents)8.72 mg
Vitamin B60.54 mg32
Vitamin B125.36 mcg223
Biotin6.64 mcg22
Choline33.26 mg8
Folate505.16 mcg126
Pantothenic Acid1.74 mg35
Vitamin C90.14 mg120
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)19949.57 IU665
Vitamin A mcg Retinol Activity Equivalents (RAE)2000.16 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)11.06 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)1989.10 mcg (RE)--
Beta Carotene11939.37 mcg
Vitamin D
Vitamin D International Units (IU)136.08 IU34
Vitamin D mcg3.40 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)0.90 mg (ATE)6
Vitamin E International Units (IU)1.34 IU
Vitamin E mg1.09 mg
Vitamin K344.40 mcg383
Boron281.40 mcg
Calcium225.68 mg23
Chloride196.92 mg
Chromium4.47 mcg13
Copper0.59 mg66
Fluoride-- mg--
Iodine12.29 mcg8
Iron6.36 mg35
Magnesium143.94 mg34
Manganese0.92 mg40
Molybdenum21.12 mcg47
Phosphorus423.83 mg61
Potassium1594.58 mg34
Selenium17.98 mcg33
Sodium343.49 mg23
Zinc3.92 mg36
Omega-3 Fatty Acids1.04 g43
Omega-6 Fatty Acids0.33 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitoleic0.25 g
17:1 Heptadecenoic0.00 g
18:1 Oleic0.63 g
20:1 Eicosenoic0.28 g
22:1 Erucic0.33 g
24:1 Nervonic0.00 g
Polyunsaturated Fats
18:2 Linoleic0.30 g
18:3 Linolenic0.43 g
18:4 Stearidonic0.08 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.02 g
20:5 Eicosapentaenoic (EPA)0.27 g
22:5 Docosapentaenoic (DPA)0.02 g
22:6 Docosahexaenoic (DHA)0.33 g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.01 g
14:0 Myristic0.22 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic0.67 g
17:0 Margaric0.00 g
18:0 Stearic0.06 g
20:0 Arachidic0.00 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
Alanine0.88 g
Arginine1.01 g
Aspartate1.67 g
Cysteine0.16 g62
Glutamate2.41 g
Glycine0.72 g
Histidine0.39 g43
Isoleucine0.80 g64
Leucine1.14 g41
Lysine1.28 g50
Methionine0.34 g51
Phenylalanine0.65 g73
Proline0.63 g
Serine0.60 g
Threonine0.71 g73
Tryptophan0.17 g65
Tyrosine0.45 g62
Valine0.83 g49
Ash6.11 g
Organic Acids0.00 mg
Acetic Acid0.00 mg
Citric Acid0.00 mg
Lactic Acid0.00 mg
Malic Acid0.00 mg
Taurine-- mg
Sugar Alcohols (Total)0.00 g
Glycerol0.00 g
Inositol0.00 g
Mannitol0.00 g
Sorbitol0.00 g
Xylitol0.00 g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg

We're in the
World's Top 10!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up in the Top 10 websites on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2020 The George Mateljan Foundation, All Rights Reserved