So says a large number of users of social networks, and many experts and nutritionists share recipes, offer their version of this dish and recommend eating it every day. Let’s talk about the healthiest salad in the world, the ingredients for the salad, and how to make it.

About Healthiest Salad

It’s called a “fatty salad” for its abundance of healthy fatty acids. But it is much more than just another “healthy salad”.

This dish has an excellent protein, vitamin, mineral, and polyphenolic composition. It’s also excellent food for fitness and bodybuilding fans, and there are many different versions of this salad.

Healthiest Salad
Healthiest Salad


All the ingredients in this wonderful salad:

  • Spinach – 50 gr.
  • Black olives (canned) – 30 gr.
  • Pumpkin seeds (or sunflower seeds) – 7-10 gr.
  • Tomatoes – 1 piece (medium size).
  • Avocado – one fruit (medium size).
  • Tinned salmon (salmon). Or any other canned fish. 170-180 grams.
  • Eggs (hard boiled) – 2 pieces.
  • “Salad dressing” – 2 tablespoons.

Nutritional value:

  • Calories – 740.
  • Protein – 56 gr.
  • Carbohydrates – 23 gr.
  • Fats – 49 gr.
  • Fiber – 16 gr.

This Healthiest Salad has very few carbohydrates, so it can safely be consumed by people who are on a ketogenic (keto) diet.

One more thing: quantities in grams, spoons, and sizes are all very approximate. Try to make it so that the recipe retains its casual, free-spirited character and, above all, that you like to taste.

It is not necessary to carefully weigh all the ingredients, but nevertheless, it is advisable to use 180-200 grams of canned salmon or any other non-predatory fish of cold waters. Such as herring, sardines, anchovies and mackerel. Because it contains 36 grams of protein and almost 1 gram of omega-3 fatty acids (eicosapentaenoic and docosahexaenoic acids, EPA and DHA):

  • You need 0.5 to 1.8 grams of omega-3 fatty acids (EPA and DHA) to maintain overall health.
  • Up to 3 grams of combined EPA and DHA is recommended for people actively engaged in sports.

For this recipe, hard-boiled eggs must be prepared in advance.

The ingredients that require little time are eggs, avocados, and tomatoes. All you need to do is cut them into cubes or slices and pour them onto a plate.

A little advice. How do you keep avocados fresh? When they reach ripeness, put them in a bowl, fill them with water and put them in the refrigerator. This should prolong their life for about a week.

Mix the ingredients in the proportions you think you like. Add the dressing of your choice. Many nutritionists and athletes do not recommend store-bought “salad dressings”. That’s because they contain additives, colorings, sugar and soybean oil. So if you want, you can make your own dressing from olive oil, balsamic vinegar, mustard powder, salt and pepper.

Some people add honey mustard. Also a very good option: all the ingredients in it are essentially organic.

Why is this salad considered so healthy?

What’s so great about this recipe of the Healthiest Salad? Anyone who understands anything about healthy and wholesome food can easily appreciate the nutritional value of this recipe by looking at the list of ingredients.

Below is some additional evidence for skeptics, a brief description of the nutritional and health benefits of each ingredient.


Spinach contains vitamins A, C and K, as well as iron, folate, potassium, calcium and lots of fiber, not to mention many different polyphenols. Spinach is also high in nitrates.

Canned salmon

  • Protein.
  • Iron.
  • Vitamin D.
  • Lots of omega-3 fatty acids.

Any non-predatory cold water fish such as herring, sardines, anchovies and mackerel can be used.


Protein, of course, as well as significant amounts of vitamins E, K, and the extremely important dietary vitamin D. Eggs induce a rapid release of an intracellular protein, mTOR, which appears to be the most important cell signaling complex for stimulating muscle growth.

They also contain arachidonic acid, which is essential for the body to produce testosterone.

Pumpkin seeds

They contain some protein as well as an excellent set of fatty acids. Pumpkin seeds also contain a lot of magnesium, which most people are deficient in. A lack of magnesium is very undesirable because this mineral, according to various data, participates in 300-600 enzymatic reactions in the body.


Naturally, vitamin C, but we are most interested in the fact that they are a treasure trove of lycopene.

This carotenoid has the highest free radical scavenging capacity of any phytochemical. Lycopene also plays an important role in a wide variety of processes, from prostate health to heart function.


Avocados contain little protein, lots of vitamins and minerals, fiber, lots of polyphenols and carotenoids, and an abundance of monounsaturated fats.

Black olives

Black olives contain calcium, magnesium and polyphenols, including many oleuropein, which is the cause of the burning sensation in the throat when olive oil is consumed.

This polyphenol can also make white fat cells behave like brown fat cells (and thus burn more fat). It also helps increase testicular size, increases testosterone production, and even improves insulin sensitivity.

You can use green olives instead of black olives and get all the same health benefits. But in terms of taste, it’s the black olives that go better with the other salad ingredients.

How much salad should you eat?

How often should this healthiest Salad be consumed? The answer is exactly the same as the other popular question, “How often should you exercise?” Once a week is better than zero times a week. Two times is better than one. Three times a week is better than two. And so on.

Many athletes eat this kind of salad every day.

It is safe to assume that if everyone in our country at least twice a week ate this salad, it would noticeably reduce the financial cost of health care.

After all, it is one of the most important aspects of health: to satisfy the body’s need for most vitamins, minerals, carotenoids, polyphenols, fatty acids and proteins. And besides, this salad can help you look a lot better without wearing clothes.

Updated on January 8 Category: Blog. Tags: