Recipes · Italian · Salads
Insalata Caprese
One serving has 545 kcal and 30 g protein, and at least a fifth of a woman's daily need of cobalamin (119%), phosphorus (71%), calcium (66%), vitamin K (55%), zinc (51%) and vitamin A (46%). Ready in 10 minutes.
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- Preparation: 10 min
- Makes: 1 serving (347 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy
Ingredients
- 200 g Tomatoes
- 125 g Fresh mozzarella
- 5 g Basil
- 15 g Extra virgin olive oil
- 1 g Salt
- 0.5 g Black pepper
Method
- Slice the tomatoes and the mozzarella about 1 cm thick.
- Arrange them alternately on a plate, tucking basil leaves between them.
- Season with salt and pepper and drizzle with the olive oil just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 545 kcal | 26% |
| Carbohydrates | 11.2 g | |
| Water | 256 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 29.7 g | 62% |
| Tryptophan | 0.66 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.4 g | |
| Lysine | 1.3 g | |
| Methionine | 0.66 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 0.68 g | |
| Fat | 43.1 g | |
| Monounsaturated | 19.2 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 19.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 98.8 mg | |
| Calcium | 663 mg | 66% |
| Copper | 0.16 mg | 18% |
| Iron | 1.4 mg | 8% |
| Magnesium | 51.1 mg | 16% |
| Manganese | 0.39 mg | 22% |
| Phosphorus | 494 mg | 71% |
| Potassium | 591 mg | 13% |
| Selenium | 21.3 µg | 39% |
| Sodium | 1,006 mg | |
| Zinc | 4 mg | 51% |
| Thiamin (vitamin B1) | 0.11 mg | 10% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.37 mg | 7% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 42.2 µg | 11% |
| Cobalamin (vitamin B12) | 2.9 µg | 119% |
| Choline | 33.3 mg | 8% |
| Vitamin A | 321 µg | 46% |
| Vitamin C | 28.3 mg | 38% |
| Vitamin D (D2 + D3) | 20 IU | 3% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 49.3 µg | 55% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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