Mango Berry Fruit Salad

Gluten Free
Health score
26%
Mango Berry Fruit Salad
15 min.
6
403kcal

Suggestions

Ingredients

  • 0.5 cup blackberries fresh
  • 0.5 cup blueberries fresh
  • 0.3 cup cilantro leaves chopped
  • 0.5 cup hazelnuts toasted
  •  mangos diced peeled seeded
  • ounces parmesan cheese freshly grated
  • 0.5 cup raspberries fresh
  • 0.3 cup onion red sliced
  • cup balsamic vinaigrette salad dressing 
  • cups the salad mixed
  • 0.5 cup strawberries fresh halved

Equipment

  • bowl
  • blender

Directions

  1. Place 1 mango and the raspberry vinaigrette dressing in a blender, and blend until liquefied.
  2. In a bowl, toss the remaining mango, salad greens, cilantro, and onion.
  3. Drizzle with the dressing mixture. Top each serving with equal amounts of raspberries, blackberries, strawberries, blueberries, and hazelnuts.
  4. Sprinkle with Parmesan cheese.

Nutrition Facts

Calories403kcal
Protein8.42%
Fat69.93%
Carbs21.65%

Properties

Glycemic Index
42.79
Glycemic Load
6.17
Inflammation Score
-9
Nutrition Score
17.828260831211%

Flavonoids

Cyanidin
18.56mg
Petunidin
3.93mg
Delphinidin
4.55mg
Malvidin
8.35mg
Pelargonidin
3.15mg
Peonidin
2.55mg
Catechin
6.91mg
Epigallocatechin
0.51mg
Epicatechin
1.06mg
Epicatechin 3-gallate
0.02mg
Epigallocatechin 3-gallate
0.25mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
0.33mg
Kaempferol
0.38mg
Myricetin
0.29mg
Quercetin
3.32mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:403.43kcal
20.17%
Fat:32.76g
50.4%
Saturated Fat:7.25g
45.3%
Carbohydrates:22.82g
7.61%
Net Carbohydrates:18.79g
6.83%
Sugar:14.07g
15.64%
Cholesterol:16.44mg
5.48%
Sodium:346.75mg
15.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.87g
17.75%
Vitamin C:52.19mg
63.25%
Vitamin K:53.7µg
51.14%
Manganese:1mg
49.96%
Vitamin A:1600.13IU
32%
Vitamin E:4.49mg
29.92%
Calcium:203.62mg
20.36%
Phosphorus:191.44mg
19.14%
Folate:72.24µg
18.06%
Copper:0.33mg
16.43%
Fiber:4.03g
16.11%
Selenium:8.32µg
11.88%
Vitamin B6:0.23mg
11.33%
Potassium:389.37mg
11.12%
Magnesium:43.42mg
10.86%
Zinc:1.39mg
9.3%
Vitamin B2:0.15mg
8.64%
Vitamin B1:0.12mg
8.09%
Iron:1.25mg
6.97%
Vitamin B3:1.2mg
6%
Vitamin B5:0.46mg
4.61%
Vitamin B12:0.26µg
4.25%
Source:Allrecipes