Calories in Niçoise Salad
Niçoise salad is a traditional salad from the South of France made of raw vegetables, tuna, anchovies, hard-boiled eggs and olives. A plate contains about 400-450 kcal. It is a complete and balanced dish, perfect for summer.
Nutrition table
| Nutrient | 100g |
|---|---|
| Energy | 120 kcal |
| Protein | 8.0 g |
| Carbs | 6.0 g |
| Sugar | 2.0 g |
| Fat | 7.0 g |
| Saturated fat | 1.5 g |
| Fiber | 2.0 g |
| Salt | 0.80 g |
* Values may vary depending on preparation and product origin.
Variations
Calories by preparation method
| Preparation type | Calories | Note |
|---|---|---|
| Traditional Niçoise salad | 420 kcal | Authentic recipe |
| Tuna Niçoise salad | 450 kcal | With canned tuna |
| Light Niçoise salad | 350 kcal | Less oil |
| Niçoise salad with potatoes | 500 kcal | Version with starch |
Diet tips
Niçoise salad is a good diet choice: protein from tuna and eggs, fiber from vegetables, good fats from olives and olive oil. Limit dressing to reduce calories. Avoid versions with potatoes.
About Niçoise Salad
Niçoise salad is a Nice specialty traditionally made of tomatoes, peppers, fava beans, artichokes, hard-boiled eggs, anchovies and black Nice olives, dressed with olive oil. Adding tuna and potatoes is debated among Nice purists.
Detailed Nutritional Values
Niçoise salad provides protein (8g/100g) from eggs and anchovies/tuna. Fat (7g/100g) comes from olive oil and olives. Fiber (2g/100g) comes from vegetables.
Tips for a Balanced Meal
To enjoy Niçoise salad:
- Ask for dressing on the side
- It is enough as main course
- Pair with bread for carbohydrates
- Light version: reduce dressing oil