Seafood garden salad with seafood, lettuce, tomato and/or carrots, other vegetables, no dressing
Common food
Photo: Wikipedia
A crisp, refreshing salad combining tender seafood like shrimp or crab with crunchy lettuce, juicy tomatoes, and carrots. It's a light, hydrating dish with a clean, ocean-kissed flavor and a satisfying mix of textures. Nutritionally, it's a lean protein powerhouse with minimal fat and calories.
Calorie split: 63% protein · 27% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, bright flavors and the satisfying contrast between tender seafood and crisp vegetables. It's a versatile, no-cook option that feels both indulgent and healthy, often enjoyed as a light lunch or starter.
⚠️ Watch-outs & how to enjoy it better
The primary concern is potential allergens like shellfish, which are common and severe. Additionally, the lack of dressing can make it bland for some, and the natural sugars in tomatoes may affect very strict low-carb diets. To counteract blandness, add a squeeze of lemon or a sprinkle of herbs. For allergens, always verify ingredients and preparation.
Key benefits
- High in lean protein for muscle maintenance
- Very low in fat and calories
- Good source of dietary fiber
- Naturally hydrating from fresh vegetables
- Rich in vitamins A and C from tomatoes and carrots
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'seafood garden' style is a modern, health-focused evolution of classic composed salads, designed to maximize protein while minimizing fats.
Full nutrition (USDA data · scales with serving)
| Water | 88.2 g |
| Energy | 47.0 kcal |
| Protein | 7.1 g |
| Total lipid (fat) | 0.49 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 60.0 mg |
| Iron, Fe | 0.64 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 90.0 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 266 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 15.4 ug |
| Vitamin C, total ascorbic acid | 7.6 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.85 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 36.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 33.5 mg |
| Vitamin B-12 | 0.68 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 159 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1801 ug |
| Carotene, alpha | 220 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 230 ug |
| Lutein + zeaxanthin | 882 ug |
| Vitamin E (alpha-tocopherol) | 0.79 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 58.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.09 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.22 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.07 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.05 g |
| Cholesterol | 58.0 mg |
FAQ
Is this salad good for weight loss?
Yes, it's an excellent choice. It's very low in calories and fat while being high in protein and fiber, which helps promote fullness and supports a calorie-controlled diet.
What kind of seafood is typically used?
Common choices include cooked and chilled shrimp, crab meat, or imitation crab. The seafood is usually pre-cooked and served cold for safety and texture.
Why is there no dressing listed?
This specific preparation is listed without dressing to highlight its base nutritional profile. Dressings, especially creamy or oily ones, can significantly increase calorie and fat content.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.47 kcal/g · 61% calories from protein · 1.0 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.