Whole Wheat Bread and Vegetable Salad

Whole Wheat Bread and Vegetable Salad
Fat 37%Carbs 45%Protein 18%
Percent Calories

1 serving of whole wheat bread and vegetable salad contains 417 Calories. The macronutrient breakdown is 45% carbs, 37% fat, and 18% protein. This is a good source of protein (35% of your Daily Value), fiber (28% of your Daily Value), and potassium (19% of your Daily Value).

Makes
1 serving
Prep Time
5 minutes
Cook Time
10 minutes

Ingredients

Directions

  1. Beat eggs until foamy in a bowl, adding a dash of salt.
  2. Fully coat both sides of the whole wheat bread with the egg mixture.
  3. Heat a little olive oil in a skillet and cook the bread until golden on both sides, adding the asparagus to cook simultaneously.
  4. Cut the bread and cucumber into small cubes. Halve the cherry tomatoes and cut asparagus into smaller pieces.
  5. Combine all ingredients in a bowl, adding olive oil, cumin, and vinegar. Mix well.
  6. Top with yogurt, raisins, and sunflower seed kernels. Enjoy!

Nutrition Facts

For 1 serving of whole wheat bread and vegetable salad (345g)

NutrientValue%DV
Calories417
Fats18g 23%
Saturated fats3g 17%
Trans fats0g
Cholesterol187mg 62%
Sodium505mg 22%
Carbs49g 18%
Net carbs41g
Fiber8g 28%
Sugar16g
Protein20g
Calcium219mg 22%
Iron6mg 78%
Potassium894mg 19%
Vitamin D1μg 7%
Vitamins and Minerals
Alpha carotene86μg
Beta carotene537μg
Caffeine0mg
Choline190mg 35%
Copper1mg 73%
Fluoride38μg
Folate (B9)119μg 30%
Lycopene1917μg
Magnesium109mg 26%
Manganese2mg 81%
Niacin5mg 29%
Pantothenic acid3mg 53%
Phosphorus499mg 71%
Retinol82μg
Riboflavin (B2)1mg 40%
Selenium44μg 79%
Theobromine0mg
Thiamine0.4mg 32%
Vitamin A IU1260IU
Vitamin A131μg 15%
Vitamin B121μg 22%
Vitamin B60.5mg 37%
Vitamin C15mg 17%
Vitamin D IU41IU
Vitamin D20μg
Vitamin D31μg
Vitamin E7mg 48%
Vitamin K38μg 32%
Zinc3mg 29%
Sugars
Sugar16g
Sucrose0.2g
Glucose6g
Fructose7g
Lactose0g
Maltose1g
Galactose0g
Starch17g
Fats
Saturated fats3g 17%
Monounsaturated fats6g
Polyunsaturated fats7g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 62g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.3g
Glutamic acid3g
Glycine1g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.4g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine0.5g
Valine1g

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