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Caprese Salad

Caprese Salad

Everyday

Caprese salad is a classic Italian dish composed of fresh mozzarella, ripe tomatoes, and basil leaves, traditionally layered and served uncooked with olive oil. Originating from the island of Capri, this salad mirrors the Italian flag's colors and offers balanced macronutrients through dairy protein, heart-healthy fats, and vitamin-rich tomatoes. While naturally gluten-free and vegetarian-friendly, its calorie content primarily comes from cheese and oil, making portion awareness key for dietary tracking.

Macro Impact

A 5.3 oz serving contains 240 calories, 10g protein, 6g carbs, and 18g fat.

Calorie Burn

How long would it take to burn off 240 calories?
Walking3.5 mph, moderate pace
56 min
YogaModerate effort, gentle pace
41 min
SwimmingModerate effort, freestyle
31 min
Biking12-14 mph, moderate effort
25 min
StairsStair climbing, moderate pace
28 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size5.3 oz (150 g)
Amount per serving
Calories240
% Daily Value*
Total Fat18g
23%
Saturated Fat8g
38%
Trans Fat0.3g
Polyunsaturated Fat2g
Monounsaturated Fat8g
Cholesterol75mg
25%
Sodium375mg
16%
Total Carbohydrate6g
2%
Dietary Fiber2g
5%
Total Sugars5g
Includes Added Sugars0g
0%
Protein10g
Vitamin D2mcg
8%
Calcium308mg
24%
Iron0.9mg
5%
Potassium450mg
10%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
6 / 275 g
2%
Fiber
2 / 28 g
5%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
18 / 78 g
23%
Monounsaturated
8 / 31 g
24%
Polyunsaturated
2 / 23 g
10%
Saturated
8 / 23 g
32%
Trans
0 g
Cholesterol
75 / 300 g
25%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
2%
Omega 9
1 g
Protein
Protein
10 / 80 g
13%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
31%
Leucine
1 / 3 g
26%
Lysine
1 / 2 g
30%
Methionine
0 / 1 g
16%
Phenylalanine
0 / 2 g
20%
Threonine
0 / 1 g
34%
Tryptophan
0 / 0 g
47%
Valine
1 / 2 g
29%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
1 / 1 mg
38%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
3 / 30 mcg
10%
Cobalamin, B12
1 / 2 mcg
44%
Folate
30 / 400 mcg
8%
Vitamin A
375 / 800 mcg
47%
Vitamin C
15 / 83 mg
18%
Vitamin D
2 / 15 mcg
10%
Vitamin E
2 / 15 mg
12%
Vitamin K
51 / 105 mcg
49%
Minerals
Calcium
308 / 1k mg
31%
Copper
0 / 1 mg
17%
Iron
1 / 13 mg
7%
Magnesium
23 / 370 mg
6%
Manganese
0 / 2 mg
15%
Phosphorous
225 / 700 mg
32%
Potassium
450 / 3k mg
15%
Selenium
23 / 55 mcg
41%
Sodium
375 / 2.3k mg
16%
Zinc
2 / 10 mg
16%
Chromium
2 / 30 mcg
5%
Molybdenum
8 / 45 mcg
17%
Iodine
15 / 150 mcg
10%
Chlorine
450 / 2.3k mg
20%
Other
Ethyl Alcohol
0 g
Water
105 g
Caffeine
0 mg
Choline
23 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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