Tricolore Salad

Name: Tricolore Salad
Cook time: 10 min
Total time: 10 min
Yield: 1 dish
Cuisine: Italian
Ingredients: Tomato; Mozzarella; Arugula; Olive oil; Balsamic vinegar; Table salt; Black pepper

Mozzarella provides protein and calcium, while arugula and tomatoes add vitamin C and plant compounds. Fresh ingredients keep the salad juicy and crisp, and the balsamic dressing comes together in a minute. Serve it immediately after dressing so the greens stay fresh.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Tomato	Tomato	Ingredient quantity for Tomato in g
Include ingredient: Mozzarella	Mozzarella	Ingredient quantity for Mozzarella in g
Include ingredient: Arugula	Arugula	Ingredient quantity for Arugula in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Balsamic vinegar	Balsamic vinegar	Ingredient quantity for Balsamic vinegar in ml
Include ingredient: Table salt	Table salt	to taste
Include ingredient: Black pepper	Black pepper	to taste

	Product release:	545
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

10
	Slice	10

Macronutrients in 100 g

Proteins	8.9
Digestible proteins	8.1
Fats	13.7
Plaid	0.7
Net carbohydrates	2.4
Fructose	0.5
Calories	172 kcal
Indexes
Glycemic index	8.2
Glycemic load	0.5
Insulin index, II	27.1
Disease inflammatory index, DII	-0.36
Antioxidant, ORAC	1 250

Calories per dayGenderGrowth

Weight loss	Detention	Set
18%	13%	11%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B12	35353230281
K	19252542195
A	1417163188
B2	101292241
C	91093121
E	8881611
B9	7751473
B6	5541121

Minerals

Nutrient	% of RDA
Fructose	??????
Quercetin	40406112121
Lycopene	24242449?5
Calcium	222222222218
Phosphorus	20202029147
Lectins	1313132613?
Zinc	1116112522
Selenium	8871441
Lutein	77711?2
Chlorophyll	77720?7
Iron	632531
Potassium	677854
Molybdenum	66511?1
Sodium	6661263

Lipids

Nutrient	% of RDA
Palmitic acid (Saturated)	37373756?73
Oleic acid (Omega-9)	15191727?21
Cholesterol	13131351?26

Amino acids

Nutrient	% of RDA
Leucine	20282859187
Methionine	10131327106
Lysine	1015153174
Phenylalanine	8121224155
Threonine	7101020??

Very simple

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Kitchen: Italian

833

Servings: 4 (1 serving ≈ 136 gram)

Digestion time: 3 hour

Complete protein: ✔

Rinse the arugula (100 g) and tomatoes (200 g), dry the greens, and halve the tomatoes. Cut the mozzarella (200 g) into cubes.

Mix the olive oil (30 g) with the balsamic vinegar (15 g). Combine the arugula, tomatoes, and mozzarella, add the dressing, season with salt (to taste) and black pepper (to taste), and serve immediately.

Published: 10.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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