Nutritional Facts of Green Salad with Muskmelon Dressing, Calories in Green Salad with Muskmelon Dressing

by Tarla Dalal
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How many calories does one serving of Green Salad with Muskmelon Dressing have?

One serving (103 grams) of Green Salad with Muskmelon Dressing gives 92 calories. Out of which carbohydrates comprise 26 calories, proteins account for 19 calories and remaining calories come from fat which is 54 calories.  One serving of Green Salad with Muskmelon Dressing provides about 4.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Green Salad with Muskmelon Dressing recipe serves 3, 103 grams per serving.

92 calories for 1 serving of Green Salad with Muskmelon Dressing, Cholesterol 0 mg, Carbohydrates 6.6g, Protein 4.8g, Fat 5.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Green Salad with Muskmelon Dressing 

See green salad with muskmelon dressing recipe | healthy Indian lettuce broccoli sprouts salad | no cooking sprouts tomatoes and peanut salad | with 13 images.

green salad with muskmelon dressing is a healthy Indian summer salad. Learn how to make no cooking sprouts tomatoes and peanut salad.

A green salad with muskmelon dressing is a refreshing and vibrant dish that combines crisp, fresh greens with the sweet and aromatic flavor of muskmelon. The salad typically features  leafy greens such as lettuce ( you can use spinach, arugula, or mixed salad greens ) along with an assortment of colorful vegetables like broccoli, celery and cherry tomatoes.

To make muskmelon dressing blend the muskmelon in a blender to a smooth purée.Transfer the purée into a bowl, add cumin seeds, coriander, black pepper, salt and mix well. Refrigerate till required. Note you can add any healthy salad dressing if you want.

To make green salad with muskmelon dressing combine the iceberg lettuce, bean sprouts, broccoli florets, celery, cherry tomatoes, roasted peanuts in a bowl. Toss well.Refrigerate till chilled. Just before serving, add the muskmelon dressing and toss well. Serve green salad with muskmelon dressing immediately.

This green salad with muskmelon dressing is not only delicious but also a great way to incorporate the natural sweetness and nutritional benefits of muskmelon into a healthy and colorful dish. It's a perfect choice for a light and refreshing appetizer or a side dish for a summer meal.

pro tips for  green salad with muskmelon dressing. 1. In a bowl iceberg lettuce , torn into small pieces. Iceberg lettuce offers a satisfying crunch to the salad. Lettuce is low in calories and aids in Weight Loss.  Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). 2. Add bean sproutsBean Sprouts are one of the most complete and nutritional of all the foods that exist, with lots of dietary fiber to their credit. With significant amounts of iron, bean sprouts help to maintain the red blood cell (RBC) count. A good RBC count means no sign of anaemia. 3. Add blanched broccoli florets. The crunchy bite of broccoli florets adds a nice textural contrast to the soft greens and creamy dressing. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision.

Is Green Salad with Muskmelon Dressing  healthy?

Yes.

What's good.

Muskmelon ( Kharbooja): Muskmelon abounds in a key nutrient vitamin C, which strengthens our immune system by building our immune cells – white blood cells (WBC). These help to fight against the bacteria which usually grow within a clogged pore and show up as acne. If you too are looking to loose weight, reach out for muskmelon. Its sweet taste is the best to turn your head to satisfy your sweet tooth. This low-fat and high antioxidant fruit holds the capacity of reducing inflammation in the body and thus protecting your arteries and in turn heart. Your diet triggers or controls acidity. The pH of muskmelon is between 6.5 to 7. So they are considered to be almost neutral and thus help in balancing the acids of the stomach. See detailed benefits of muskmelon

Celery (Ajmoda) Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke.  Diabetics too can include this vegetable to their diet as its high fiber contribute to maintain healthy levels of blood sugar levels.  Potassium and its active compound phthalides have shown positive effects in controlling blood pressure. See detailed benefits of celery

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which the body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds and Walnuts are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack. Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body which is good for heart health. Read 11 amazing benefits of peanuts

Broccoli : Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancersheart disease and protects the body from free radical damage. Broccoli is a good source of folate and good for pregnant women. See here for 13 amazing benefits of broccoli.

Can diabetics, heart patients and overweight individuals have Green Salad with Muskmelon Dressing  ?

No for diabetics and yes for heart and weight loss.  Muskmelon abounds in a key nutrient vitamin C, which strengthens our immune system by building our immune cells – white blood cells (WBC). These help to fight against the bacteria which usually grow within a clogged pore and show up as acne. If you too are looking to loose weight, reach out for muskmelon. Its sweet taste is the best to turn your head to satisfy your sweet tooth.

Can healthy individuals have Green Salad with Muskmelon Dressing  ?

Yes. Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which the body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds and Walnuts are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack.

Green Salad with Muskmelon Dressing is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 83% of RDA.
  2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 32% of RDA.
  3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
  4. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 19% of RDA.
Value per serving% Daily Values
Energy92 cal5%
Protein4.8 g9%
Carbohydrates6.6 g2%
Fiber2.4 g10%
Fat5.9 g9%
Cholesterol0 mg0%
VITAMINS
Vitamin A929 mcg19%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2 mg17%
Vitamin C33.3 mg83%
Vitamin E1.2 mg8%
Folic Acid (Vitamin B9)64 mcg32%
MINERALS
Calcium84.3 mg14%
Iron2.9 mg14%
Magnesium52.2 mg15%
Phosphorus83.2 mg14%
Sodium88.5 mg5%
Potassium352 mg7%
Zinc0.5 mg5%
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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