Nutritional Facts of Russian Salad, Calories in Russian Salad

by Tarla Dalal
This calorie page has been viewed 2911 times

How many calories does one serving of Russian Salad have?

One serving of Russian Salad gives 206 calories. Out of which carbohydrates comprise 75 calories, proteins account for 10 calories and remaining calories come from fat which is 139 calories.  One serving of Russian Salad provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Russian Salad recipe. The flavour and texture of the Russian Salad is quite different from the standard salads, as it uses parboiled veggies rather than raw ones. When cooking the veggies, ensure that you do not overcook them – because the vibrant colours and crispness of the vegetables have to be retained. Combining such perfectly cooked veggies while dressing it in mayonnaise and fresh cream adds to its lusciousness

Is Russian Salad healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

What's the problem?

Mayonnaise : Loads off fresh cream is used in making this which is too much of fat for diabetics, heart and weight loss patients. 

Can diabetics, heart patients and over weight individuals have Russian Salad?

No, this recipe is not good for diabetics, heart and weight loss.  Loads off fresh cream is used in making Mayonnaise for the salad which is too much of fat for diabetics, heart and weight loss patients. 

Some healthy Salad options for you

Soups and Salads make a great combination for a healthy meal. We have a huge collection of healthy salads and try some popular salads like Sprouted and boiled moongMooli ka salad, Sprouts spring onion and tomato salad and Lettuce orange and spinach salad

Lettuce, Orange and Spinach Salad

Lettuce, Orange and Spinach Salad

Can healthy individuals have Russian Salad?

Not suggested. 

Russian Salad is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 206 calories that come from Russian Salad?

Walking (6 kmph) = 1hr 2 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 27 mins       

Swimming (2 kmph) = 35 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy206 cal10%
Protein2.5 g5%
Carbohydrates18.8 g6%
Fiber3 g12%
Fat15.5 g23%
Cholesterol0 mg0%
VITAMINS
Vitamin A411.3 mcg9%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C13.5 mg34%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)12.2 mcg6%
MINERALS
Calcium37.4 mg6%
Iron0.8 mg4%
Magnesium15.9 mg5%
Phosphorus115.9 mg19%
Sodium295.1 mg16%
Potassium76.5 mg2%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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