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Healthy Salad
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Healthy Salad

David Janitzek
David Janitzek
Żywność i napoje na bazie roślin Żywność na bazie roślin Produkty na bazie warzyw i owoców Produkty na bazie warzyw Pomidory i produkty z pomidorów Koncentrat pomidorowy Pflanzliche Lebensmittel und Getränke Pflanzliche Lebensmittel Getreide und Kartoffeln Brote Vorgebackene Brote Healthy Salad
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
30 min
Number of portions
2
Cena (Walmart)
$2.88
Cost of one portion
$1.44
Number of ingredients needed for preparation
13
Total calories
244
Calories per 1 portion
122 kcal
Amount of protein per portion
6g
Amount of fat per portion
3g
Amount of carbohydrates per portion
18g
Amount of fiber per portion
3g
Glycemic Index (GI)
IG 51
Glycemic Load (GL)
GL 7.8
Prices calculated for Walmart
$1.44 / serving
$2.88 (Number of portions: 2)
Healthy Salad
Specialist Verified
Kcal
122 kcal
Protein 22%
6 g
Fat 11%
3 g
Carbohydrates 66%
17.8 g
fiber: 2.6 g IG: 51

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Ingredients

Ingredients

Calculate for portions:
Iceberg Lettuce

Iceberg Lettuce

#Healthy Vegetables #Weight Loss Salads #Heart-healthy Diet #Vegan #Gluten-free
0.25 Piece (0.25 Piece (0.3 g)) • 0 kcal • $0.18
Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome
B: 0g
T: 0g
W: 0g
0 kcal
Tomato

Tomato

#Tomato #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Piece (1 Piece (1 g)) • 0 kcal • $0.47
Tomato Histamine Latex-Fruit Syndrome Salicylates
B: 0g
T: 0g
W: 0.1g
0 kcal
Greenhouse Cucumber

Greenhouse Cucumber

#DASH Diet #Heart Health #Cucumber #Vegan #Vegetarian
0.13 Piece (0.13 Piece (0.1 g)) • 0 kcal • $0.07
Cucumber Latex-Fruit Syndrome
B: 0g
T: 0g
W: 0g
0 kcal
Chicken Breast Ham

Chicken Breast Ham

#Chicken Breast #Ham
2 Slice (2 Slice (2 g)) • 2 kcal • $0.21
Chicken Sodium nitrite Ham
B: 0.4g
T: 0g
W: 0g
2 kcal
Iodized Salt

Iodized Salt

#Iodized Salt #Yoded Salt
1 Pinch (1 Pinch (1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
1 Pinch (1 Pinch (1 g)) • 4 kcal
Black Pepper
B: 0.1g
T: 0.1g
W: 0.7g
4 kcal
Natural Yogurt 2%

Natural Yogurt 2%

#Natural Yogurt #Vegetarian #Gluten-free #Low-carb #Healthy
62.5 Gram (62.5 Gram) • 34 kcal • $0.11
Milk Lactose Vitamin B12 (Cobalamin) Rennet
B: 2.7g
T: 1.3g
W: 3g
34 kcal
Safflower oil

Safflower oil

0.5 Tablespoon (0.5 Tablespoon (0.5 g)) • 0 kcal • $0.02
Safflower
B: 0g
T: 0g
W: 0g
0 kcal
Apple Cider Vinegar

Apple Cider Vinegar

#Healthy Condiments #Cholesterol Management #Heart-healthy Diet #Vegan #Gluten-free
0.5 Tablespoon (0.5 Tablespoon (0.5 g)) • 0 kcal • $0.01
Apples
B: 0g
T: 0g
W: 0g
0 kcal
Tomato Concentrate 30%

Tomato Concentrate 30%

#Tomato-based
0.5 Tablespoon (0.5 Tablespoon (0.5 g)) • 1 kcal • $0.04
Tomato Salicylates Histamine
B: 0.1g
T: 0g
W: 0.1g
1 kcal
White Sugar 2

White Sugar 2

0.5 Pinch (0.5 Pinch (0.5 g)) • 2 kcal • $0.21
B: 0g
T: 0g
W: 0.5g
2 kcal
Garden Cress

Garden Cress

0.5 Handfull (0.5 Handfull (0.5 g)) • 0 kcal • $0.01
Mustard Celery Birch Pollen-Related Oral Allergy Syndrome
B: 0g
T: 0g
W: 0.1g
0 kcal
8 Multi-Grain Rolls for Pre-Baking

8 Multi-Grain Rolls for Pre-Baking

#Baking #Rolls
30 Gram (30 Gram) • 80 kcal • $0.13
Wheat Rye Oats Barley Sesame Rapeseed Yeast Flaxseed Sunflower seeds Gluten Alcohol
B: 2.7g
T: 1.7g
W: 13.5g
80 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Healthy Salad

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,31 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,31 €
100 kcal 1,07 €
20 g protein 4,37 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,31 € 1,31 € 2,62 € 5,24 €
Lidl +1%
1,32 € 1,32 € 2,64 € 5,28 €
Tesco +10%
1,44 € 1,44 € 2,88 € 5,76 €
Carrefour +13%
1,48 € 1,48 € 2,96 € 5,92 €
SPAR +17%
1,53 € 1,53 € 3,06 € 6,12 €

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Remove the leaves from the iceberg lettuce, wash them and spin them dry. Tear the lettuce leaves into bite-sized pieces.

Recipe preparation steps

1
Separate the iceberg lettuce leaves, wash them thoroughly, spin dry, and tear into bite-sized pieces.
2
Wash and halve the tomatoes, remove the cores, and cut into wedges, then peel the cucumber and cut it into 1–2 cm thick slices.
3
Roll up each slice of chicken breast ham into a neat roll; in a small bowl, whisk together the natural yogurt, milk thistle oil, apple cider vinegar, and tomato paste into a dressing, and season with a pinch of sugar, salt, and pepper.
4
Snip the fresh cress with kitchen scissors, rinse briefly in a sieve under cold water, and drain well.
5
Toss the iceberg lettuce with the tomatoes and cucumber in a bowl, divide between two plates, garnish with the ham rolls and cress, drizzle with the dressing, and serve with multigrain bread rolls.
Contains allergens 35
Meat Sulphites Mustard Iodine Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome Tomato Histamine Salicylates Cucumber Chicken Sodium nitrite Ham Iodine Black Pepper Milk Lactose Vitamin B12 (Cobalamin) Rennet Safflower Apples Mustard Celery Wheat Rye Oats Barley Sesame Rapeseed Yeast Flaxseed Sunflower seeds Gluten Alcohol

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
122 kcal
Protein 6g (20% kcal)
Fat 3g (22% kcal)
Carbs 17.8g (58% kcal)
Protein
6g
Fat
3g
Carbs
17.8g
Fiber
2.6g
Healthy Salad
Bio-Analysis Recipe

Healthy Salad

122 kcal B: 6g T: 3g W: 17.8g 2.6g fib.
Glycemic Load
IG 51 ŁG 8
Low
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 112 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (7.8)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 12 µU/mL 17 µU/mL 18 µU/mL 15 µU/mL 12 µU/mL 9 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 96 mg/dL 105 mg/dL 103 mg/dL 99 mg/dL 93 mg/dL 89 mg/dL 88 mg/dL 86 mg/dL 105 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 7.8) promotes stable blood glucose with a gentle peak around 105 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
7.8 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
51
Glucose peak
105
mg/dL
P+F+Fiber buffer
0.72
🛡️ Glycemic buffering in this meal
Protein (6 g), fat (3 g), and dietary fiber (2.6 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 15.2 g
Simple sugars: 4.5 g Slowing fiber: 2.6 g
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17.28 zł / day · meal ~ 4.32 zł · Walmart 1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
23.44 zł / day · meal ~ 5.86 zł · Walmart 2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
21.56 zł / day · meal ~ 5.39 zł · Walmart 2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
18.12 zł / day · meal ~ 6.04 zł · Walmart 1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
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