Exceptional nutritional value
French salad of tuna, egg, potato, green beans, tomato and olives.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.6g | 11.8% |
| Fat | 6.3g | 9.0% |
| Carbs | 7.4g | 2.5% |
| Simple Sugars | 2.59g | Estimate |
| Complex Carbs | 3.51g | Estimate |
| Fiber | 1.3g | 5.2% |
| Water | 78g | 3.1% |
| Calories | 111 | 4.9% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.15 | g | 5.8% |
| Monounsaturated | 3.69 | g | 14.8% |
| Polyunsaturated | 1.09 | g | 8.4% |
| Omega-3 | 0.327 | g | Estimate |
| EPA | 4 | mg | 0.4% |
| DHA | 21 | mg | 2.3% |
| Omega-6 | 0.763 | g | Estimate |
| Trans | 0 | g | 0.0% |
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 | 5.3 | mg |
| Vitamin E | 1.04 | mg |
| Selenium | 15.4 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 48.4 | mcg | 5.4% |
| vitamin B1 | 0.047 | mg | 3.9% |
| vitamin B2 | 0.096 | mg | 7.4% |
| vitamin B3 | 2.3 | mg | 14.4% |
| vitamin B6 | 0.107 | mg | 6.3% |
| vitamin B9 | 21.2 | mcg | 5.3% |
| vitamin B12 | 0.418 | mcg | 17.4% |
| vitamin C | 5.3 | mg | 5.9% |
| vitamin D | 1.21 (48 IU) | mcg | 8.1% |
| vitamin E | 1.04 | mg | 6.9% |
| vitamin K | 25.1 | mcg | 20.9% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 24.2 | mg | 2.4% |
| iron | 0.98 | mg | 5.4% |
| magnesium | 19.1 | mg | 4.8% |
| phosphorus | 100 | mg | 14.3% |
| potassium | 266 | mg | 10.2% |
| sodium | 240 | mg | 10.4% |
| zinc | 0.474 | mg | 4.3% |
| copper | 0.082 | mg | 9.1% |
| manganese | 0.118 | mg | 5.1% |
| selenium | 15.4 | mcg | 28.0% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 174 | mg | 24.9% | 150% |
| Isoleucine | 300 | mg | 21.4% | 138% |
| Leucine | 511 | mg | 18.7% | 116% |
| Lysine | 530 | mg | 25.2% | 152% |
| Methionine | 266 | mg | 25.3% | 159% |
| Phenylalanine | 498 | mg | 28.5% | 167% |
| Threonine | 280 | mg | 26.7% | 154% |
| Tryptophan | 75 | mg | 26.8% | 157% |
| Valine | 358 | mg | 19.7% | 123% |
Values per 100 g
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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.
Boil the eggs for 9 minutes, cool them in cold water, then peel and quarter them.
Whisk the vinegar, mustard, shallot, salt and pepper, then whisk in the olive oil to make a vinaigrette.
Halve the warm potatoes and toss them with 2 tbsp of the vinaigrette.
Cut the tomatoes into wedges and tear the lettuce into large pieces.
Arrange the lettuce on a platter and top with the potatoes, green beans, tomatoes, eggs, chunks of tuna and the olives.
Drizzle with the remaining vinaigrette and serve.