Edamame, Avocado, Beet salad : satisfy your winter craving for greens

If you scroll down all the way to the bottom of this page, you will notice a new “calorie counter” in the bottom right corner. It is very neat as it will tell you not only calories, but also all the vitamins and minerals and fiber contents of almost any food.

The salad was made with 1 avocado, 1 cup of beets (cooked, peeled and sliced), 2 cups Edamame (cooked) and vinaigrette dressing with two chopped green onions.

To illustrate, I punched in the ingredients of this salad for two and for fun you can calculate that it has 280 calories per person (without dressing), 48% of your recommended daily fiber and 18% of your iron .

Calories in California Avocado

California Avocado

Nutrition Facts

1 fruit, without skin and seed (136g ≈ 0.300lb ≈ 4.80oz)

Calories 227

From Fat 189

% Daily Value*

Total Fat 20.96 g 32%

Saturated Fat 2.88 g 14%

Trans Fat ~

Cholesterol 0 mg 0%

Sodium 10.88 mg 0%

Total carbohydrate 11.75 g 4%

Dietary Fiber 9.25 g 37%

Sugars 0.41 g

Protein 2.67 g

Vitamin A	4%	•	Vitamin C	20%

Calcium	2%	•	Iron	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Edamame, frozen, unprepared

Nutrition Facts

1 cup (118g ≈ 0.260lb ≈ 4.16oz)

Calories 130

From Fat 50

% Daily Value*

Total Fat 5.58 g 9%

Saturated Fat ~~

Trans Fat ~

Cholesterol ~~

Sodium 7.08 mg 0%

Total carbohydrate 10.12 g 3%

Dietary Fiber 5.66 g 23%

Sugars 2.93 g

Protein 12.10 g

Vitamin A	~	•	Vitamin C	19%

Calcium	7%	•	Iron	14%

Beets, cooked, boiled, drained, sliced…

Nutrition Facts

Serving Size 85g ≈ 0.187lb ≈ 3.00oz

0.5 cup slices (85g ≈ 0.187lb ≈ 3.00oz)

Calories 37

From Fat 1

% Daily Value*

Total Fat 0.15 g 0%

Saturated Fat 17 mg 0%

Trans Fat ~

Cholesterol 0 mg 0%

Sodium 65.45 mg 3%

Total carbohydrate 8.47 g 3%

Dietary Fiber 1.70 g 7%

Sugars 6.77 g

Protein 1.43 g

Vitamin A	1%	•	Vitamin C	5%

Calcium	1%	•	Iron	4%

4 Responses to Edamame, Avocado, Beet salad : satisfy your winter craving for greens

Catherine Forbes says:

February 16, 2011 at 22:20

I added the calorie counter to my favorites. Great site.

- thecookingfrog says:
  
  February 17, 2011 at 00:27
  
  And I like that it shows a picture of the food because sometimes I am not sure I have the right name.
  Also, it is scary to find out the real facts in some cases, who would have thought that a spoon of jam on your toasts in the morning was no better for you than a nutella sandwich, gr….
  
jerome says:

February 15, 2011 at 21:31

wow!

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