🧪 Nutrition Facts
- Calories 290.6
- Total Fat 18.0 g
- Saturated Fat 6.0 g
- Cholesterol 24.2 mg
- Sodium 479.2 mg
- Potassium 280.3 mg
- Total Carbohydrate 18.0 g
- Dietary Fiber 2.9 g
- Sugars 10.0 g
- Protein 11.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 200.7 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 290.6 calories per serving (1 Serving (173.0g)), Caprese Salad is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (18.0g, 58.3% of calories), including 6.0g of saturated fat. It provides a noteworthy 200.7mg of calcium (15% DV), contributing to bone and dental health.
📝 Ingredients
Mozzarella (pasteurized Milk, Vinegar, Salt, Enzymes), Spring Mix (may Contain Some or All of the Following Baby Whole Leaf Varieties, Green Leaf, Mizuna, Green Romaine, Tango, Green Oak, Green Chard, Spinach, Arugula, Frisee, Tatsoi, Red Chard, Red Leaf, Lolla Rosa, Red Romaine, Red Mustard, Radicchio, Red Oak), Grape Tomatoes, Cooked Beans, Basil Balsamic Vinaigrette (canola Oil, Balsamic Vinegar, Sugar, Sherry Cooking Wine, Olive Oil, Salt, Basil, Spice, Xanthan Gum, Natural Flavor), Arugula.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Caprese Salad — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Caprese Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290.6 kcal | 14.5% |
| Total Fat | 18.0 g | 23% |
| Saturated Fat | 6.0 g | 30% |
| Cholesterol | 24.2 mg | 8% |
| Sodium | 479.2 mg | 21% |
| Total Carbohydrate | 18.0 g | 7% |
| Dietary Fiber | 2.9 g | 11% |
| Total Sugars | 10.0 g | 20% |
| Protein | 11.0 g | 22% |
| Calcium | 200.7 mg | 15% |
| Iron | 1.8 mg | 10% |
| Potassium | 280.3 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Caprese Salad accounts for 14.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 58.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 290.6 calories in Caprese Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 22.0 min |
| Walking: 17 minutes per mile | 50.2 min |
| Cycling (Low Intensity) | 31.8 min |
| HIIT | 26.9 min |
| Burpees | 26.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Caprese Salad
Is Caprese Salad good for weight loss?
Caprese salad can work well for weight loss since it's relatively moderate in calories at around 290 per serving, with good fiber and protein to keep you satisfied. However, watch the portion size of mozzarella and dressing, as these contribute most of the fat and calories.
Is Caprese Salad good for muscle building?
With 11g of protein per serving, this salad provides a decent protein boost, though you might want to pair it with additional protein sources for serious muscle-building goals. The combination of protein and carbs makes it a reasonable light meal component after training.
Is Caprese Salad good post-workout fuel?
This salad offers a modest carb-protein combination with 18g carbs and 11g protein, which can help with recovery but works better as part of a larger post-workout meal rather than as your sole option. The fresh vegetables and light nature make it a refreshing choice alongside something more substantial.
Is Caprese Salad heart-healthy?
The saturated fat is relatively low at 6g, and the salad includes heart-friendly ingredients like fresh greens and tomatoes. Just be mindful of the sodium level and the oils in the dressing if you're managing blood pressure or cholesterol.
What should I watch out for with Caprese Salad?
The sodium content is fairly high at 479mg per serving, which can add up quickly if you're monitoring salt intake. The sugar content of 10g comes mainly from the dressing, so consider using less or requesting dressing on the side.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
