🧪 Nutrition Facts
- Calories 169.5
- Total Fat 12.0 g
- Saturated Fat 2.0 g
- Cholesterol 4.5 mg
- Sodium 90.0 mg
- Potassium 169.5 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 12.0 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 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.9 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 169.5 calories per serving (1 Serving (150.0g)), Bonito and Vegetables California Salad is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (12.0g, 62.8% of calories), including 2.0g of saturated fat. It contains 1.9mg of iron (11% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Mixture of Vegetables in Variable Proportion (sweet Corn, Carrot, Green Peas, Gherkin, Olives), Bonito, Water, Sunflower Seed Oil, Wine Vinegar and Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Bonito and Vegetables California Salad. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Bonito and Vegetables California 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 Bonito and Vegetables California Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 169.5 kcal | 8.5% |
| Total Fat | 12.0 g | 15% |
| Saturated Fat | 2.0 g | 10% |
| Cholesterol | 4.5 mg | 2% |
| Sodium | 90.0 mg | 4% |
| Total Carbohydrate | 4.0 g | 1% |
| Protein | 12.0 g | 24% |
| Iron | 1.9 mg | 11% |
| Potassium | 169.5 mg | 4% |
* 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
Bonito and Vegetables California Salad accounts for 8.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 62.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 169.5 calories in Bonito and Vegetables California Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 12.8 min |
| Walking: 17 minutes per mile | 29.2 min |
| Cycling (Low Intensity) | 18.5 min |
| HIIT | 15.7 min |
| Fishing (Standing/Wading) | 50.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Bonito and Vegetables California Salad
Is Bonito and Vegetables California Salad good for weight loss?
This salad can support weight loss efforts with only 169.5 calories per 150g serving and a strong protein-to-calorie ratio. The high protein content (12g) helps keep you satisfied longer, while the low carbohydrate level (4g) fits well within most calorie-restricted diets.
Is Bonito and Vegetables California Salad good for muscle building?
The 12g of protein per serving makes this a decent option for muscle support, though it's relatively modest compared to larger protein sources. Combined with a balanced diet and training, it can contribute to your daily protein needs.
Is Bonito and Vegetables California Salad a good snack for kids?
Most kids would likely enjoy this salad, as it combines familiar vegetables like corn, carrots, and peas with mild fish. The vegetable variety helps introduce different textures and flavors, though some children might be hesitant about the olives or bonito.
Is Bonito and Vegetables California Salad gluten-free?
Yes, this salad is gluten-free based on its ingredient list, which contains no grains or gluten-containing additives.
What diets does Bonito and Vegetables California Salad suit?
This salad works well for Mediterranean, low-carb, keto-friendly, and pescatarian diets. It's also suitable for low-sodium diets given its minimal sodium content.
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.
