Ole Salad

Ole Salad
Fat 58% Carbs 35%
Percent Calories

1 salad of ole salad contains 334 Calories. The macronutrient breakdown is 35% carbs, 58% fat, and 7% protein. This is a good source of fiber (42% of your Daily Value), potassium (27% of your Daily Value), and magnesium (18% of your Daily Value).

2 salad
Prep Time
10 minutes



  1. Chop up the tomatoes, zucchini, green onions, and slice the avocado. Combine everything in a large bowl with the corn.
  2. Whisk together the hot sauce, olive oil (or vegetable oil), lemon juice, garlic powder, salt, and cumin. Toss gently with the vegetables.
  3. For best results, chill 3-4 hours before serving, or eat right away if you're in a hurry.

Nutrition Facts

For 1 salad of ole salad (475g)

Nutrient Value %DV
Calories 334
Fats 23g 30%
Saturated fats 3g 17%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 824mg 36%
Carbs 32g 12%
Net carbs 21g
Fiber 12g 42%
Sugar 10g
Protein 7g
Calcium 54mg 5%
Iron 2mg 24%
Potassium 1259mg 27%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 207μg
Beta carotene 1260μg
Caffeine 0mg
Choline 47mg 9%
Copper 0.4mg 42%
Fluoride 11μg
Folate (B9) 160μg 40%
Lycopene 4631μg
Magnesium 76mg 18%
Manganese 0.5mg 21%
Niacin 4mg 24%
Pantothenic acid 2mg 38%
Phosphorus 166mg 24%
Retinol 0μg
Riboflavin (B2) 0.2mg 18%
Selenium 1μg 2%
Theobromine 0mg
Thiamine 0.1mg 12%
Vitamin A IU 2305IU
Vitamin A 115μg 13%
Vitamin B12 0μg 0%
Vitamin B6 1mg 44%
Vitamin C 70mg 78%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 4mg 28%
Vitamin K 61μg 51%
Zinc 1mg 13%
Sugar 10g
Sucrose 1g
Glucose 4g
Fructose 4g
Lactose 0g
Maltose 0.2g
Galactose 0.4g
Starch 11g
Saturated fats 3g 17%
Monounsaturated fats 15g
Polyunsaturated fats 3g
Trans fats 0g
Fatty Acids
Total omega 3 0.1g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.3g
Arginine 0.3g
Aspartic acid 1g
Cystine 0.1g
Glutamic acid 2g
Glycine 0.2g
Histidine 0.1g
Hydroxyproline 0g
Isoleucine 0.2g
Leucine 0.5g
Lysine 0.4g
Methionine 0.1g
Phenylalanine 0.3g
Proline 0.4g
Serine 0.3g
Threonine 0.2g
Tryptophan 0g
Tyrosine 0.2g
Valine 0.3g