Despite the fact that modern cooking offers an extensive list of recipes for festive and casual salads with a wide variety of ingredients and delicacies, salad olivier still does not give up its popularity positions. For many of us, this dish is one of the pleasant memories of childhood and a favorite treat.
Classic Olivier has a well-known composition of products, which in each family varies according to desire and preferences. Everyone understands that this dish is very far from the norms and principles of dietary nutrition, but even losing weight and dieting people sometimes need to pamper themselves.
The composition and nutritional value of olivier salad
To determine the nutritional and energy value of Olivier, we consider the ratio and nutritional parameters of all components of this dish. The composition of the salad olivier includes a traditional set of ingredients - boiled potatoes, boiled carrots, boiled eggs, pickled cucumbers, canned peas and boiled meat (in the classic recipe - beef).
Based on the average calorie content and nutritional value of each product, the following table is obtained.
In the end result, it turns out, the portion of olivier has a weight of 255 g, the energy value in the total is 585 kcal. In 100 grams of lettuce contains:
- proteins - 6.86 g;
- fats - 19.7 g;
- carbohydrates - 6 g.
The energy value of 100 g of olivier salad is 229 kcal.
Salad with olives and ham will have a higher calorie content, since pork has a higher energy value. Olivier with pork meat in 100 g will have about 310-320 kcal. When using chicken meat in the recipe, for example, chicken breast, calorie content can be reduced to 220 kcal.
Despite the high energy value, salad olivier can be very useful, because its biochemical composition is represented by a fairly extensive list of useful substances:
- vitamins of egg yolks, canned peas, boiled carrots represent a rather large list - group B, phylloquinone (K), biotin (H), vitamins A, E, PP, beta-carotene, choline;
- The mineral composition of Olivier includes calcium, magnesium , sodium, iron, zinc, phosphorus, chromium, iodine, copper, selenium, potassium, manganese;
- saturated and unsaturated fats, which include meat, eggs and mayonnaise.
Variations of salad olivier
The composition and caloric content of olivier can be changed to your liking, if you want to reduce the ratio of fats, proteins, carbohydrates and energy value, you can use other types of meat or meat products, and can fill the salad with mayonnaise with a low fat content.
- Olivier with medium-fat mayonnaise 40-55% will have a caloric value of 172-203 kcal;
- energy value of salad with light mayonnaise with fat content of 30% - 152 kcal;
- the application of lettuce mayonnaise with a fat content of 25% will reduce the calorific value to 140 kcal;
- the use of an extra light mayonnaise with a fat content of 15% will further reduce the caloric value of olivier - up to 120 kcal;
- the most dietary and light is Olivier, dressed with the lightest mayonnaise with 8% fat (for example Calve Extra light), the energy value of such a dish will be 108 kcal.