Caesar Salad
Good nutritional profile
Romaine with Caesar dressing and croutons.
Caesar salad is crisp romaine lettuce tossed with a dressing of egg yolk, olive oil, lemon, garlic, anchovy and parmesan, finished with croutons and more grated cheese. Most of its calories come from the dressing, cheese and croutons, so it is high in fat for a salad, with modest protein. Grilled chicken adds protein, and using half the dressing saves over 100 kcal per plate.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6g | 10.7% |
| Fat | 13g | 18.6% |
| Carbs | 10g | 3.3% |
| Simple Sugars | 3.5g | Estimate |
| Complex Carbs | 4.5g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 70g | 2.8% |
| Calories | 175 | 7.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.61 | g | 13.1% |
| Monounsaturated | 8.3 | g | 33.2% |
| Polyunsaturated | 1.49 | g | 11.5% |
| Omega-3 | 0.447 | g | Estimate |
| EPA | 13 | mg | 1.4% |
| DHA | 24 | mg | 2.7% |
| Omega-6 | 1.043 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.74 | mg |
| Vitamin E | 1.72 | mg |
| Selenium | 8.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 314 | mcg | 34.9% |
| vitamin B1 | 0.094 | mg | 7.8% |
| vitamin B2 | 0.097 | mg | 7.5% |
| vitamin B3 | 0.854 | mg | 5.3% |
| vitamin B6 | 0.088 | mg | 5.2% |
| vitamin B9 | 99.1 | mcg | 24.8% |
| vitamin B12 | 0.128 | mcg | 5.3% |
| vitamin C | 3.74 | mg | 4.2% |
| vitamin D | 0.185 (7 IU) | mcg | 1.2% |
| vitamin E | 1.72 | mg | 11.5% |
| vitamin K | 75.4 | mcg | 62.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 105 | mg | 10.5% |
| iron | 1.14 | mg | 6.3% |
| magnesium | 18.3 | mg | 4.6% |
| phosphorus | 89.2 | mg | 12.7% |
| potassium | 211 | mg | 8.1% |
| sodium | 236 | mg | 10.3% |
| zinc | 0.561 | mg | 5.1% |
| copper | 0.067 | mg | 7.4% |
| manganese | 0.199 | mg | 8.7% |
| selenium | 8.3 | mcg | 15.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 171 | mg | 24.4% | 143% |
| Isoleucine | 273 | mg | 19.5% | 121% |
| Leucine | 486 | mg | 17.8% | 106% |
| Lysine | 390 | mg | 18.6% | 108% |
| Methionine | 202 | mg | 19.2% | 117% |
| Phenylalanine | 534 | mg | 30.5% | 174% |
| Threonine | 211 | mg | 20.1% | 113% |
| Tryptophan | 70 | mg | 25.0% | 141% |
| Valine | 331 | mg | 18.2% | 110% |
Compare with other products
Values per 100 g
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Recipe
See full recipeIngredients
- Romaine lettuce, torn 1 head
- Bread, cubed for croutons 100 g
- Parmesan, grated plus shaved 40 g
- Egg yolk 1
- Anchovy fillets 3
- Garlic, minced 1 clove
- Dijon mustard 1 tsp
- Lemon juice 1 tbsp
- Olive oil 80 ml
- Worcestershire sauce 1 tsp
Instructions
- 1
Toss the bread cubes in olive oil and bake at 190 C for 8 minutes until golden croutons form.
- 2
Mash the anchovies and garlic into a paste.
- 3
Whisk in the egg yolk, mustard, lemon juice, and Worcestershire.
- 4
Slowly stream in the olive oil while whisking to emulsify, then stir in grated Parmesan.
- 5
Toss the romaine with enough dressing to coat.
- 6
Add the croutons and top with shaved Parmesan and black pepper before serving.