Insalata Tricolore
Insalata Tricolore, or tricolor salad, is a classic Italian salad that visually represents the colors of the Italian flag: green, white, and red. It is typically made with fresh arugula (or lettuce), sliced mozzarella cheese, and ripe tomatoes, often dressed with olive oil and salt. This simple yet elegant dish is a staple in Italian cuisine, celebrated for its fresh, vibrant flavors.
🍽️ Nutrition at a glance
This salad is generally low in carbohydrates and high in healthy fats, primarily from the olive oil and mozzarella, while also providing a good source of protein from the cheese. It is rich in vitamins like vitamin C and K, and key nutrients like calcium and antioxidants, with a typical serving containing roughly 150-250 calories depending on portion size and dressing.
Nutrition breakdown
| Calories | 90 kcal |
| Protein | 1.5 g |
| Carbs | 4 g |
| Fat | 8 g |
| Fiber | 2 g |
| Sugar | 1.5 g |
| Sodium | 180 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin K | 80 mcg |
| Vitamin C | 15 mg |
| Folate | 45 mcg |
| Calcium | 40 mg |
| Iron | 1 mg |
| Magnesium | 15 mg |
| Potassium | 200 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
The salad's name and colors are a patriotic nod to Italy, making it a symbolic dish often enjoyed during national celebrations or as a representation of Italian identity. Nutritionally, it offers a balanced mix of healthy fats, protein, and fiber, making it a satisfying and nutrient-dense option that aligns with the Mediterranean diet.
