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Bread-based salad with herbs and vegetables, offering carbs, some fiber, and moderate micronutrients
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Herb bread salad (180 g) has 297 calories. That works out to 165 calories per 100 g. It contains 44.3 g of carbs, 8.6 g of protein, 9.7 g of fat and 4.1 g of fiber. Its 86.4 µg of Vitamin K covers 72% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 180 g
297
KCAL / 180G
Carbs
44.3g
· 16% DV
Protein
8.6g
· 17% DV
Fat
9.7g
· 12% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 12% · Fat 29%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 297 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 44.3 g | 16% |
| Fiber | 4.1 g | 15% |
| Protein | 8.6 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 297 kcal |
| 1 piece (small) | 35 g | 58 kcal |
| 2 piece (medium) | 70 g | 115 kcal |
| 1 cup (chopped) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 1 serving (small) | 120 g | 198 kcal |
| 2 cup (chopped) | 180 g | 297 kcal |
| 1 pack (large) | 250 g | 413 kcal |
| 1 serving (large) | 260 g | 429 kcal |
Calculated from 165 calories per 100 g.
Herb bread salad is a salad made by tossing pieces of bread with fresh herbs, vegetables and a dressing. Recipes vary, but the bread absorbs the dressing and vegetable juices, making it a way to turn simple ingredients into a satisfying dish.
To make herb bread salad, combine bread cubes with chopped herbs and vegetables, then toss with dressing shortly before serving. Lightly toasting soft bread first helps it keep its shape instead of turning mushy.
Crusty country-style or sourdough bread works well in herb bread salad because it holds its shape as it absorbs dressing. Slightly stale bread is especially useful; soft sandwich bread can become soggy quickly.
Yes, stale bread is a good choice for herb bread salad because it absorbs dressing without falling apart as quickly as fresh, soft bread. If it is very hard, briefly toast it or let the dressing soften it before serving.
Not necessarily. Panzanella is a Tuscan bread salad traditionally centered on tomatoes, while herb bread salad emphasizes fresh herbs and greens. The recipes can overlap, but herb bread salad does not have one fixed regional formula.
Keep herb bread salad from getting soggy by using firm or lightly toasted bread and adding the dressing just before serving. If preparing ahead, store the bread, vegetables and dressing separately, then combine them at the table.
Parsley, basil, mint or chives pair well with tomatoes, cucumber, peppers and leafy greens in herb bread salad. Choose herbs that complement the vegetables, and add especially juicy ingredients close to serving time.
A simple olive oil and lemon juice or vinegar dressing suits herb bread salad. Season it with salt and pepper, then add it gradually so the bread becomes flavorful without soaking up more liquid than it can hold.
You can chop the herbs and vegetables for herb bread salad ahead of time, but keep the bread and dressing separate until serving. Once dressed, the bread continues absorbing moisture, so the salad is best assembled fresh.
Herb bread salad goes well with grilled vegetables, beans, fish or meat. It can also stand on its own as a light meal, since the bread makes it more substantial than a greens-only salad.
Vitamins
Vitamin K
86.4µg · 72% DV
B3
3.24mg · 20% DV
Vitamin C
17.1mg · 19% DV
Vitamin A
153µg · 17% DV
Minerals
Selenium
20µg · 36% DV
Manganese
0.58mg · 25% DV
Sodium
558mg · 24% DV
Phosphorus
140mg · 20% DV
Potassium ⭐
306mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 297 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Herb bread salad combines pieces of bread with fresh herbs and vegetables, brought together with an oil-and-acid dressing. It fits a wider Mediterranean tradition of making good use of day-old bread, though the exact ingredients vary with the season and what is on hand. The bread soaks up the dressing and softens, while the herbs and vegetables keep each bite fresh; add the bread shortly before serving if you prefer more crunch.
Serve it as a light lunch or as a side with grilled vegetables, beans or other Mediterranean-style dishes. Bread supplies most of its carbohydrates, while the vegetables and herbs contribute some fibre and micronutrients. For a more filling meal, add chickpeas; using plenty of greens and a measured amount of dressing keeps it lighter.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.44g
MONOUNSATURATED
3.96g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 23:1
Above the ideal 4:1 (23:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.