Rice Salad

Rice salad is a versatile, cold dish made by combining cooked rice with a variety of fresh vegetables, herbs, and a flavorful dressing. Common ingredients include diced tomatoes, cucumbers, bell peppers, onions, olives, and feta cheese, often dressed with olive oil and lemon juice. It is a popular and refreshing side dish in many cuisines, particularly around the Mediterranean.

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🍽️ Nutrition at a glance

Rice salad is primarily a carbohydrate-rich dish from the rice base, but it can be balanced with protein and healthy fats depending on additions like beans, chickpeas, or cheese. A typical serving provides a good source of energy and can be rich in vitamins and fiber from the vegetables, with a rough calorie range of 300-450 per serving.

Nutrition breakdown

Calories	210 kcal
Protein	4.5 g
Carbs	38 g
Fat	4.8 g
Fiber	2.5 g
Sugar	3 g
Sodium	350 mg
Potassium	280 mg
Magnesium	45 mg
Phosphorus	90 mg
Manganese	0.9 mg
Selenium	12 µg
Vitamin B1 (Thiamin)	0.2 mg
Folate	60 µg
Vitamin K	15 µg

Per 1 cup (220 g) · estimated, varies by recipe

💡 What's interesting

Culturally, rice salad is a hallmark of summer and outdoor dining, celebrated for its adaptability to local ingredients and tastes. Nutritionally, it's unique for being a complete meal in a bowl, offering a customizable balance of macros and a fresh alternative to heavier grain-based dishes.