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Beet and Tangerine Salad with Cranberry Dressing
⏱ 40 min total
Recipes

Beet and Tangerine Salad with Cranberry Dressing

Per 1 serving · 131 g · 7 ingredients

Calories
131
7%
of a 2,000 cal day
  • Protein
    1.3g
    4% of calories
  • Carbs
    17g
    50% of calories
  • Fat
    7g
    46% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Beet and Tangerine Salad with Cranberry Dressing (131 g) has 131 calories, with 1.3 g of protein, 17 g of carbohydrates and 7 g of fat. Most of its energy comes from carbs (50% of calories). It is high in Vitamin C (28% DV).

Per 100 g
100cal
low energy density
Protein per 100 cal
1g
Net carbs
15g
carbs minus fiber
Fiber
2.4g
13 g sugar

High in

20%+ of the daily value

  • Vitamin C28%

Good source of

10–19% of the daily value

  • Vitamin K15%
  • Folate (B9)14%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 15 min
  1. 1

    Trim the tough stems from the watercress and coarsely chop; set aside. Trim tops from the beets. Peel the onion and slice thinly. Let the cranberry juice concentrate thaw until pourable.

  2. 2

    Place beets in a large, deep microwave-safe bowl. Add about 1 inch of water, cover loosely with vented plastic wrap, and microwave on High until tender, about 12–18 minutes depending on size. Let stand 5 minutes to cool slightly.

  3. 3

    Finely grate tangerine zest to make 2 teaspoons. Cut off the top and bottom of each tangerine, remove peel and white pith, then slice into 1/3-inch rounds; remove any seeds.

  4. 4

    In a small bowl, whisk the olive oil, thawed cranberry juice concentrate, red wine vinegar, and reserved tangerine zest. Season to taste with salt and black pepper, then stir in the sliced onion.

  5. 5

    Rinse the beets under cold water and rub off the skins. Slice into 1/4- to 1/3-inch rounds and season lightly with salt and black pepper.

  6. 6

    Cover a large platter with the watercress. Arrange the beet and tangerine slices on top. Lift the onion from the dressing with a fork and scatter over the salad; drizzle with the remaining dressing and serve.

Vitamins & minerals

Amounts for 1 serving (131 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A30 μg
3%
Vitamin C25 mg
28%
Vitamin D0 μg
0%
Vitamin E1 mg
8%
Vitamin K18 μg
15%
Thiamine0.1 mg
4%
Riboflavin (B2)0.1 mg
4%
Niacin0.4 mg
2%
Vitamin B60.1 mg
8%
Folate (B9)56 μg
14%
Vitamin B120 μg
0%
Pantothenic acid0.3 mg
5%
Choline9 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium38 mg
4%
Iron1 mg
7%
Potassium266 mg
6%
Magnesium19 mg
5%
Phosphorus34 mg
5%
Zinc0.2 mg
2%
Copper0.1 mg
6%
Manganese0.2 mg
9%
Selenium0.4 μg
1%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene61 μg—
Arginine0.1 g—
Aspartic acid0.1 g—
Beta carotene210 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.1 μg—
Fructose2 g—
Galactose0 g—
Glucose1 g—
Glutamic acid0.2 g—
Glycine0 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0 g—
Lactose0 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats5 g—
Phenylalanine0 g—
Polyunsaturated fats1 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch0 g—
Sucrose4 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 131 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 25min
    Walking (3.5 mph)
  • 16min
    Cycling (moderate)
  • 11min
    Running (6 mph)
  • 18min
    Swimming laps

Common questions

How many calories are in Beet and Tangerine Salad with Cranberry Dressing?

One serving of Beet and Tangerine Salad with Cranberry Dressing (1 serving) has 131 calories, which works out to 100 calories per 100 g. That is about 6.5% of a 2,000-calorie day.

Is Beet and Tangerine Salad with Cranberry Dressing high in protein?

Not especially. It has 1.3 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Beet and Tangerine Salad with Cranberry Dressing keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Beet and Tangerine Salad with Cranberry Dressing?

36 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Beet and Tangerine Salad with Cranberry Dressing?

13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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