⏱ 25 min totalCranberry and Pumpkin Seed Spinach Salad
Per 1 serving · 206 g · 10 ingredients
of a 2,000 cal day
- Protein12g11% of calories
- Carbs26g25% of calories
- Fat30g64% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Cranberry and Pumpkin Seed Spinach Salad (206 g) has 397 calories, with 12 g of protein, 26 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (24% DV), dietary fiber (20% DV) and Vitamin A (43% DV). Keep an eye on saturated fat, which provides 24% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Dietary fiber20%
- Vitamin A43%
- Vitamin C46%
- Vitamin E26%
- Vitamin K171%
Good source of
10–19% of the daily value
- Thiamine15%
- Niacin15%
- Vitamin B617%
- Potassium14%
- Selenium11%
Watch
20%+ of the daily value
- Saturated fat24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Spinach
1 cup shredded Romaine lettuce
¼ cup, sliced Red bell pepper
¼ cup slices Apple
1 tbsp Cranberries
¼ cup Pepitas
½ tbsp Maple syrup
½ tbsp Balsamic vinegar
½ tbsp Yellow mustard
1 tbsp Olive oil
Directions
- 1
Shred and wash spinach and lettuce. Chop bell pepper and apple.
- 2
Toast pumpkin seeds in oven or toaster oven for a few minutes.
- 3
While seeds are toasting, mix maple syrup, balsamic, mustard, and olive oil in a small container. Shake well.
- 4
Mix together spinach, lettuce, chopped bell pepper, and chopped apple in a salad bowl. Sprinkle toasted seeds and cranberries on top of salad. Toss with dressing (shake again before pouring!).
- 5
Enjoy!
Vitamins & minerals
Amounts for 1 serving (206 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 383 μg | 43% |
| Vitamin C | 42 mg | 46% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 206 μg | 171% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 153 μg | 38% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 9% |
| Choline | 35 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 81 mg | 8% |
| Iron | 5 mg | 57% |
| Potassium | 667 mg | 14% |
| Magnesium | 232 mg | 55% |
| Phosphorus | 446 mg | 64% |
| Zinc | 3 mg | 28% |
| Copper | 0.5 mg | 55% |
| Manganese | 2 mg | 96% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,532 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 7 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 397 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Cranberry and Pumpkin Seed Spinach Salad?
One serving of Cranberry and Pumpkin Seed Spinach Salad (1 serving) has 397 calories, which works out to 192 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Cranberry and Pumpkin Seed Spinach Salad high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cranberry and Pumpkin Seed Spinach Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cranberry and Pumpkin Seed Spinach Salad?
117 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Cranberry and Pumpkin Seed Spinach Salad?
17 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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