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Seafood Garden Salad

Seafood Garden Salad

Everyday

Seafood Garden Salad is a chilled dish combining cooked seafood like shrimp, crab, or imitation crab with crisp garden vegetables such as lettuce, tomatoes, and cucumbers. This protein-rich meal provides omega-3 fatty acids from the seafood and fiber from fresh produce, often dressed with a light vinaigrette to maintain its low-calorie profile. It serves as a balanced option for pescatarian diets and offers a nutrient-dense alternative to heavier meat-based salads.

Macro Impact

A 1 cup serving contains 330 calories, 14g protein, 12g carbs, and 26g fat.

Calorie Burn

How long would it take to burn off 330 calories?
Walking3.5 mph, moderate pace
1 hour 17 min
YogaModerate effort, gentle pace
56 min
SwimmingModerate effort, freestyle
42 min
Biking12-14 mph, moderate effort
34 min
StairsStair climbing, moderate pace
38 min
Running5 mph (12 min/mile)
28 min

Nutrition Facts

Serving size1 cup (150 g)
Amount per serving
Calories330
% Daily Value*
Total Fat26g
33%
Saturated Fat5g
26%
Trans Fat0g
Polyunsaturated Fat7g
Monounsaturated Fat14g
Cholesterol120mg
40%
Sodium525mg
23%
Total Carbohydrate12g
4%
Dietary Fiber4g
13%
Total Sugars5g
Includes Added Sugars2g
3%
Protein14g
Vitamin D3mcg
15%
Calcium60mg
5%
Iron2mg
8%
Potassium375mg
8%

* 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
12 / 275 g
4%
Fiber
4 / 28 g
13%
Sugars
5 g
Added Sugars
2 / 50 g
3%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
26 / 78 g
33%
Monounsaturated
14 / 31 g
43%
Polyunsaturated
7 / 23 g
29%
Saturated
5 / 23 g
22%
Trans
0 g
Cholesterol
120 / 300 g
40%
Omega 3
1 / 5 g
16%
Omega 6
6 / 19 g
32%
Omega 9
14 g
Protein
Protein
14 / 80 g
17%
Amino Acids
Histidine
0 / 3 g
12%
Isoleucine
1 / 2 g
43%
Leucine
1 / 3 g
33%
Lysine
1 / 2 g
43%
Methionine
0 / 1 g
26%
Phenylalanine
1 / 2 g
29%
Threonine
1 / 1 g
48%
Tryptophan
0 / 0 g
47%
Valine
1 / 2 g
38%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
13%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
3 / 30 mcg
10%
Cobalamin, B12
2 / 2 mcg
94%
Folate
38 / 400 mcg
9%
Vitamin A
300 / 800 mcg
38%
Vitamin C
15 / 83 mg
18%
Vitamin D
3 / 15 mcg
20%
Vitamin E
2 / 15 mg
15%
Vitamin K
23 / 105 mcg
21%
Minerals
Calcium
60 / 1k mg
6%
Copper
0 / 1 mg
33%
Iron
2 / 13 mg
12%
Magnesium
30 / 370 mg
8%
Manganese
1 / 2 mg
22%
Phosphorous
225 / 700 mg
32%
Potassium
375 / 3k mg
13%
Selenium
45 / 55 mcg
82%
Sodium
525 / 2.3k mg
23%
Zinc
2 / 10 mg
16%
Chromium
3 / 30 mcg
10%
Molybdenum
5 / 45 mcg
10%
Iodine
38 / 150 mcg
25%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
105 g
Caffeine
0 mg
Choline
105 mg
Taurine
60 mg

References

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

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