Food
Seafood garden salad nutrition facts
A typical portion of seafood garden salad (1 cup; 95 g, seafood garden salad with seafood, lettuce, vegetables excluding tomato and carrots, no dressing) has 45 calories and 7g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 47 calories (seafood garden salad with seafood, lettuce, vegetables excluding tomato and carrots, no dressing) to 64 (seafood garden salad with seafood, lettuce, eggs, vegetables excluding tomato and carrots, no dressing).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Seafood garden salad with seafood, lettuce, vegetables excluding tomato and carrots, no dressing, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7.7g
- more than 46% of 8,218 USDA reference foods
- Calories per 100 g
- 47
- more than 13% of reference foods
- Sodium per 100 g
- 280mg
- more than 71% of reference foods
1 cup weighs 95 g in USDA's record for Seafood garden salad with seafood, lettuce, vegetables excluding tomato and carrots, no dressing (FDC 2706845).
Where the calories come from: 23% carbohydrate, 10% fat and 67% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin K59 µg in 1 cup (95 g), 49% of the Daily Value
- Selenium16 µg in 1 cup (95 g), 30% of the Daily Value
- Vitamin B120.7 µg in 1 cup (95 g), 29% of the Daily Value
- Copper0.2 mg in 1 cup (95 g), 25% of the Daily Value
- Vitamin C11 mg in 1 cup (95 g), 12% of the Daily Value
- Vitamin A108 µg RAE in 1 cup (95 g), 12% of the Daily Value
- Zinc1.1 mg in 1 cup (95 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 2706845), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of seafood garden salad USDA describes
No dressing (FDC 2706847) has the most calories per 100 g (64); the fewest: No dressing (FDC 2706845) (47)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Seafood garden salad with seafood, lettuce, vegetables excluding tomato and carrots, no dressing | 47 | 7.7 g | 0.5 g | 280 mg |
| Seafood garden salad with seafood, lettuce, eggs, vegetables excluding tomato and carrots, no dressing | 64 | 8.4 g | 2.1 g | 256 mg |
| Seafood garden salad with seafood, lettuce, eggs, tomato and/or carrots, other vegetables, no dressing | 62 | 7.9 g | 2 g | 245 mg |
| Seafood garden salad with seafood, lettuce, tomato and/or carrots, other vegetables, no dressing | 47 | 7.1 g | 0.5 g | 266 mg |
Every nutrient in this record (65)
The portion is 1 cup (95 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 7.28 g | 7.66 g | 15% |
| Total lipid (fat) | 0.47 g | 0.50 g | 1% |
| Carbohydrate, by difference | 2.49 g | 2.62 g | 1% |
| Energy | 44.6 kcal | 47.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 83.7 g | 88.1 g | |
| Total Sugars | 0.94 g | 0.99 g | |
| Fiber, total dietary | 0.76 g | 0.80 g | 3% |
| Cholesterol | 59.9 mg | 63.0 mg | 20% |
| Fatty acids, total saturated | 0.090 g | 0.095 g | 0% |
| Fatty acids, total monounsaturated | 0.048 g | 0.050 g | |
| Fatty acids, total polyunsaturated | 0.22 g | 0.23 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 59.9 mg | 63.0 mg | 5% |
| Iron, Fe | 0.64 mg | 0.67 mg | 4% |
| Magnesium, Mg | 23.8 mg | 25.0 mg | 6% |
| Phosphorus, P | 91.2 mg | 96.0 mg | 7% |
| Potassium, K | 224 mg | 236 mg | 5% |
| Sodium, Na | 266 mg | 280 mg | 12% |
| Zinc, Zn | 1.14 mg | 1.20 mg | 10% |
| Copper, Cu | 0.22 mg | 0.23 mg | 25% |
| Selenium, Se | 16.3 µg | 17.2 µg | 30% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 108 µg | 114 µg | 12% |
| Carotene, beta | 1,295 µg | 1,363 µg | |
| Carotene, alpha | 1.90 µg | 2.00 µg | |
| Vitamin E (alpha-tocopherol) | 0.73 mg | 0.77 mg | 5% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 1.90 µg | 2.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 889 µg | 936 µg | |
| Vitamin C, total ascorbic acid | 10.9 mg | 11.5 mg | 12% |
| Thiamin | 0.038 mg | 0.040 mg | 3% |
| Riboflavin | 0.077 mg | 0.081 mg | 6% |
| Niacin | 0.89 mg | 0.94 mg | 6% |
| Vitamin B-6 | 0.086 mg | 0.091 mg | 5% |
| Folate, total | 35.1 µg | 37.0 µg | |
| Vitamin B-12 | 0.69 µg | 0.73 µg | 29% |
| Choline, total | 33.9 mg | 35.7 mg | 6% |
| Vitamin K (phylloquinone) | 58.6 µg | 61.7 µg | 49% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 35.1 µg | 37.0 µg | |
| Folate, DFE | 35.1 µg | 37.0 µg | 9% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.00095 g | 0.0010 g | |
| SFA 14:0 | 0.0029 g | 0.0030 g | |
| SFA 16:0 | 0.050 g | 0.053 g | |
| SFA 18:0 | 0.027 g | 0.028 g | |
| MUFA 18:1 | 0.033 g | 0.035 g | |
| PUFA 18:2 | 0.032 g | 0.034 g | |
| PUFA 18:3 | 0.035 g | 0.037 g | |
| PUFA 20:4 | 0.013 g | 0.014 g | |
| PUFA 22:6 n-3 (DHA) | 0.054 g | 0.057 g | |
| MUFA 16:1 | 0.0095 g | 0.010 g | |
| PUFA 18:4 | 0.0019 g | 0.0020 g | |
| MUFA 20:1 | 0.0019 g | 0.0020 g | |
| PUFA 20:5 n-3 (EPA) | 0.067 g | 0.071 g | |
| MUFA 22:1 | 0.00095 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0.010 g | 0.011 g |
Source: USDA FoodData Central, FDC 2706845: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in seafood garden salad?
45 in 1 cup (95 g) of seafood garden salad with seafood, lettuce, vegetables excluding tomato and carrots, no dressing; 47 to 64 per 100 g across USDA's descriptions.
How much protein is in seafood garden salad?
7g in 1 cup; 7.7 g per 100 g.
How much sodium is in seafood garden salad?
270mg in 1 cup; 280 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov