Prepared and Processed / Canned Fruits
Waldorf salad, prep, w/ yacon
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 177kcal / 2530kcal (6%) |
Macronutrients
Protein | 1.8 g/ 71g (2%) | ||||||
Total Fat | 11.8 g/ 42g (28%) | ||||||
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Total Carbs | 16 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 4 mcg RAE/ 700mcg RAE (0.57%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.13 mg/ 1mg (10%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 28 mg/ 750mg (3%) |
Phosphorus | 53 mg/ 700mg (7%) |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 216 mg/ 1500mg (14%) |
What is this food?
Waldorf salad with yacon is a fresh salad usually made with fruits (often apple/pear), chopped vegetables or greens, and a creamy dressing (commonly mayonnaise or yogurt). Yacon is a sweet, crunchy root that adds natural sweetness and a bit of fiber.
Why it matters to health
This salad can be a good fiber-rich option (about 7.6 g fiber per 100 g), which helps you feel full and supports healthy digestion—useful when you’re aiming for balanced meals and snacks. It also has carbohydrates (16 g) with 14 g sugar coming mostly from fruit and yacon, so it’s best to keep portions reasonable. The dressing adds fat (11.8 g) and saturated fat (2.4 g), and there’s sodium (216 mg)—so choosing lighter dressing or using less can help keep your daily intake in check. Cholesterol is low to moderate at 1 mg per 100 g.
Healthier tips
- For your daily pattern (3 meals + 1–2 snacks), treat this as a side salad or a snack, not a full replacement for your main meal.
- Use yogurt-based dressing or mix mayo with yogurt to lower saturated fat.
- Keep the creamy dressing to about 2–3 tablespoons per serving, then add more crunch with greens, cucumber, or lettuce.
- Pair it with a protein for better balance (e.g., grilled chicken, tuna, boiled egg, or tofu) so you stay satisfied.
- If you’re watching sodium, choose less salty add-ins and avoid extra processed toppings.
Common Filipino dishes
Waldorf salad, ensaladang mangga, ensaladang talong, ginataang gulay, tinolang manok
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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