Nicoise Salad

Superfood

Exceptional nutritional value

French salad of tuna, egg, potato, green beans, tomato and olives.

Nicoise Salad — photo 1

Nicoise salad is a composed salad from Nice of tuna, hard-boiled eggs, boiled potatoes, green beans, tomatoes, lettuce and black olives, dressed with a mustard vinaigrette. As a main course it is balanced: tuna and eggs supply protein, potatoes supply starch, and most of the fat comes from the olive oil. Tuna packed in water instead of oil saves about 50 kcal per portion.

Low carb

Macronutrients Distribution

Protein: 6.6g (32.5%)
Fat: 6.3g (31.0%)
Carbs: 7.4g (36.5%)
Fiber: 1.3g

Basic Nutritional Info

NutrientValueDV
Protein6.6g11.8%
Fat6.3g9.0%
Carbs7.4g2.5%
Simple Sugars2.59gEstimate
Complex Carbs3.51gEstimate
Fiber1.3g5.2%
Water78g3.1%
Calories1114.9%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
45

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.15g5.8%
Monounsaturated3.69g14.8%
Polyunsaturated1.09g8.4%
Omega-30.327gEstimate
EPA4mg0.4%
DHA21mg2.3%
Omega-60.763gEstimate
Trans0g0.0%

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.

CompoundAmountUnit
Vitamin C5.3mg
Vitamin E1.04mg
Selenium15.4mcg

Vitamins

VitaminAmountUnitDV
vitamin A48.4mcg5.4%
vitamin B10.047mg3.9%
vitamin B20.096mg7.4%
vitamin B32.3mg14.4%
vitamin B60.107mg6.3%
vitamin B921.2mcg5.3%
vitamin B120.418mcg17.4%
vitamin C5.3mg5.9%
vitamin D1.21 (48 IU)mcg8.1%
vitamin E1.04mg6.9%
vitamin K25.1mcg20.9%

Minerals

MineralAmountUnitDV
calcium24.2mg2.4%
iron0.98mg5.4%
magnesium19.1mg4.8%
phosphorus100mg14.3%
potassium266mg10.2%
sodium240mg10.4%
zinc0.474mg4.3%
copper0.082mg9.1%
manganese0.118mg5.1%
selenium15.4mcg28.0%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 174mg24.9%150%
Isoleucine 300mg21.4%138%
Leucine 511mg18.7%116%
Lysine 530mg25.2%152%
Methionine 266mg25.3%159%
Phenylalanine 498mg28.5%167%
Threonine 280mg26.7%154%
Tryptophan 75mg26.8%157%
Valine 358mg19.7%123%

Compare with other products

Values per 100 g

Add products above to see a side-by-side comparison.

Allergens

EggsFish

Share this product

Salad Difficulty: Easy Servings: 4 Total: 40 min

Ingredients

  • Small waxy potatoes 400 g
  • Green beans, trimmed 200 g
  • Eggs 4 large
  • Butter lettuce 1 head (150 g)
  • Tomatoes 3 medium (300 g)
  • Canned tuna in olive oil, drained 225 g
  • Nicoise or other small black olives 60 g
  • Extra-virgin olive oil 4 tbsp
  • Red wine vinegar 1.5 tbsp
  • Dijon mustard 1 tsp
  • Shallot, finely chopped 1 small (20 g)
  • Salt and black pepper to taste
Prep
20 min
Cook
20 min

Instructions

  1. 1

    Boil the potatoes in salted water until tender, 15-20 minutes, adding the green beans for the last 4 minutes. Drain, then put the beans in cold water to cool.

  2. 2

    Boil the eggs for 9 minutes, cool them in cold water, then peel and quarter them.

  3. 3

    Whisk the vinegar, mustard, shallot, salt and pepper, then whisk in the olive oil to make a vinaigrette.

  4. 4

    Halve the warm potatoes and toss them with 2 tbsp of the vinaigrette.

  5. 5

    Cut the tomatoes into wedges and tear the lettuce into large pieces.

  6. 6

    Arrange the lettuce on a platter and top with the potatoes, green beans, tomatoes, eggs, chunks of tuna and the olives.

  7. 7

    Drizzle with the remaining vinaigrette and serve.