Nutritional Facts of Apple, Banana and Date Salad

This calorie page has been viewed 739 times Last Updated : Jun 26,2019



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Apple, Banana and Date Salad

How many calories does one serving of Apple, Banana and Date Salad have?

One serving of Apple, Banana and Date Salad gives 93 calories. Out of which carbohydrates comprise 86 calories, proteins account for 2 calories and remaining calories come from fat which is 4 calories.  One serving of Apple, Banana and Date Salad provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Apple, Banana and Date Salad recipe. It is the dressing that transforms the simple combination of apples, bananas and dates into an exotic and tongue-tickling salad! You are sure to have tried varied dressings ranging from honey-based and lemon-based to olive oil-based and curd-based ones. The Apple. Banana and Date Salad features a totally off-beat dressing made of pineapple juice and lemon juice perked up with lemon rind, mustard powder and other peppy ingredients, which make the salad a totally out-of-the-world experience!

Is Apple, Banana and Date Salad healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple

Banana : Banana is high in potassium. Potassium helps normalize the heartbeat and regulates the body's water balance. Bananas have low sodium content and high potassium content, and contribute for making it an ideal fruit for hypertensives. Bananas contain good amounts of potassium and magnesium which lowers the risk of heart diseases. See the 7 incredible benefits of banana

Pineapple (Ananas) : Packed with vitamin C (64.7 mg / cup), pineapple is one such fruit which boosts immunity. They help build our line of defence against diseases by building white blood cells (WBC). It is known for its laxative effect and overcome or prevent constipation. Pineapple is a rich source of Magnesium (54.8 mg / cup) which has a role to play in heart health. By reducing inflammation it helps to relieve the joint pain related to arthritis. Cons : Pineapple as a sole snack would not be recommended for diabetics. Paired with other high fiber and low glycemic index fruits, you can include it in small portions. Pineapple is not very low in calories nor carbs and hence not good for weight loss. See detailed benefits of pineapple.

Dates (Khajur) : 1 cup of dates (90 gm) gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss. A cup of dates contain 703 mg of potassium (14.95% of RDA) which helps in the regulation of blood pressure and also prevents formation of kidney stones. Dates have a low glycemic index from 43 to 55 depending on the variety, so they are a boon to diabetics to satisfy their sweet tooth. See details for 8 super benefits of dates

Can diabetics, heart patients and over weight individuals have Apple, Banana and Date Salad?

No, this recipe is not good for diabetics, heart and weight loss. We have used pineapple juice in the dressing which is a no for all. Drop the pineapple juice and you can have the salad. 

Some healthy Salad options for you

Soups and Salads make a great combination for a healthy meal. We have a huge collection of healthy salads and try some popular salads like Sprouted and boiled moongMooli ka salad, Sprouts spring onion and tomato salad and Lettuce orange and spinach salad

Lettuce, Orange and Spinach Salad

Lettuce, Orange and Spinach Salad

Can healthy individuals have Apple, Banana and Date Salad?

Yes.

Apple, Banana and Date Salad is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 93 calories that come from Apple, Banana and Date Salad?

Walking (6 kmph) = 28 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 12 mins       

Swimming (2 kmph) = 16 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy93 cal5%
Protein0.6 g1%
Carbohydrates21.6 g7%
Fiber4 g16%
Fat0.4 g1%
Cholesterol0 mg0%
VITAMINS
Vitamin A25.4 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C18.9 mg47%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)0.1 mcg0%
MINERALS
Calcium20.3 mg3%
Iron1.5 mg7%
Magnesium28.2 mg8%
Phosphorus22.7 mg4%
Sodium39.2 mg2%
Potassium82.5 mg2%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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