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CookSmart (17th Issue) Page31

Dietitian Guide

Table 1 Energy, Fats, Carbohydrates, Protein and Dietary Fibre in Selected Salad Ingredients

Food 100 (g)	Energy (kcal)	Fat (g)	CHO (g)	Protein (g)	Dietary Fibre (g)
Rocket	15	0.15	2.87	1.36	1.3
Romaine Lettuce	17	0.3	3.29	1.23	2.1
Tomatoes *	18	0.11	4.0	0.95	0.7
Baby spinach **	23	0.39	3.63	2.86	2.2
Corn Kernels	79	1.11	17.7	2.46	1.9
Oranges	49	0.15	12.5	0.91	2.2
Apples	52	0.17	13.8	0.26	2.4
Pears	57	0.14	15.2	0.36	3.1
Kiwi Fruits	61	0.52	14.7	1.14	3.0
Bananas	89	0.33	22.8	1.09	2.6

* 100 g of tomato contains 489 IU of vitamin A and 22 mg of vitamin C.

** 100 g of spinach contains 2.71 mg of iron and 99 mg of calcium.

Table 2 Energy, Fats, Carbohydrate, Protein and Sodium Content in Selected Salad Ingredients and Dressings