Nutritional Facts of Carrot and Pineapple Salad, Calories in Carrot and Pineapple Salad

by Tarla Dalal
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How many calories does one serving of Carrot and Pineapple Salad have?

One serving ( about 200 grams) of Carrot and Pineapple Salad gives 73 calories. Out of which carbohydrates comprise 45.6 calories, proteins account for 2.8 calories and remaining calories come from fat which is 24.3 calories.  One serving of Carrot and Pineapple Salad provides about 3.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

73 calories for 1 serving of Carrot and Pineapple Salad, Carbohydrates 11.4g, Protein 0.7g, Fat 2.7g.

See carrot pineapple salad recipe | pineapple carrot Indian salad with onions | phosphorus and fibre rich fruit veg salad |

Carrot pineapple salad is a quick healthy lunch light salad. Learn to make pineapple carrot Indian salad with onions.

Pineapple carrot Indian salad with onions is a  succulent salad of carrots, pineapples, apple, parsley and spring onions perked up with a dressing of extra virgin olive oil, ginger, garlic and sea salt.

Carrot and pineapple salad is a healthy and tasteful addition to your salad menu. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Extra virgin olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. 

Is Carrot and Pineapple Salad healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

2. Olive Oil, Extra virgin olive oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures.Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest avoid vegetable oil

3. Pineapple (Ananas) : Packed with vitamin C (64.7 mg / cup), pineapple is one such fruit which boosts immunity. They help build our line of defence against diseases by building white blood cells (WBC). It is known for its laxative effect and overcome or prevent constipation. Pineapple is a rich source of Magnesium (54.8 mg / cup) which has a role to play in heart health. By reducing inflammation it helps to relieve the joint pain related to arthritis. Cons : Pineapple as a sole snack would not be recommended for diabetics. Paired with other high fiber and low glycemic index fruits, you can include it in small portions. Pineapple is not very low in calories nor carbs and hence not good for weight loss. See detailed benefits of pineapple

4. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

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

Yes, this recipe is good for diabetics, heart and weight loss. For diabetics use less pineapple in the salad. Pineapple is a rich source of Magnesium (54.8 mg / cup) which has a role to play in heart health. By reducing inflammation it helps to relieve the joint pain related to arthritis. Cons : Pineapple as a sole snack would not be recommended for diabetics. Paired with other high fiber and low glycemic index fruits, you can include it in small portions.

Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties.

Can healthy individuals have Carrot and Pineapple Salad?

Yes.

Carrot and Pineapple Salad is high in

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds.
  2. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 
  3. Phosphorous Phosphorous works closely with calcium to build bones. 
  4. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.
Value per serving% Daily Values
Energy73 cal4%
Protein0.7 g1%
Carbohydrates11.4 g4%
Fiber3.7 g15%
Fat2.7 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A860.8 mcg18%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C22.6 mg57%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)11.1 mcg6%
MINERALS
Calcium49.7 mg8%
Iron1.8 mg9%
Magnesium24.1 mg7%
Phosphorus234 mg39%
Sodium34.5 mg2%
Potassium99.3 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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