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Easy Spinach and Scallion Salad⏱ 5 min total
Recipes

Easy Spinach and Scallion Salad

Per 1 serving · 225 g · 5 ingredients

Calories
173
9%
of a 2,000 cal day
  • Protein
    5.3g
    11% of calories
  • Carbs
    10g
    21% of calories
  • Fat
    14g
    68% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Easy Spinach and Scallion Salad (225 g) has 173 calories, with 5.3 g of protein, 10 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (68% of calories). It is high in Vitamin A (81% DV), Vitamin C (62% DV) and Vitamin E (35% DV).

Per 100 g
77cal
low energy density
Protein per 100 cal
3.1g
Net carbs
5g
carbs minus fiber
Fiber
4.7g
2.1 g sugar

High in

20%+ of the daily value

  • Vitamin A81%
  • Vitamin C62%
  • Vitamin E35%
  • Vitamin K697%
  • Riboflavin (B2)26%
  • Vitamin B624%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Thiamine11%
  • Calcium19%
  • Phosphorus13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 min
  1. 1

    Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.

  2. 2

    Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.

Vitamins & minerals

Amounts for 1 serving (225 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A729 μg
81%
Vitamin C56 mg
62%
Vitamin D0 μg
0%
Vitamin E5 mg
35%
Vitamin K836 μg
697%
Thiamine0.1 mg
11%
Riboflavin (B2)0.3 mg
26%
Niacin1 mg
8%
Vitamin B60.3 mg
24%
Folate (B9)325 μg
81%
Vitamin B120 μg
0%
Pantothenic acid0.2 mg
3%
Choline32 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium186 mg
19%
Iron5 mg
61%
Potassium989 mg
21%
Magnesium129 mg
31%
Phosphorus93 mg
13%
Zinc1 mg
9%
Copper0.2 mg
28%
Manganese1 mg
64%
Selenium2 μg
3%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid0.5 g—
Beta carotene8,738 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0.4 g—
Galactose0.2 g—
Glucose0.3 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats10 g—
Phenylalanine0.2 g—
Polyunsaturated fats2 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 173 calories

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

  • 33min
    Walking (3.5 mph)
  • 21min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 24min
    Swimming laps

Common questions

How many calories are in Easy Spinach and Scallion Salad?

One serving of Easy Spinach and Scallion Salad (1 serving) has 173 calories, which works out to 77 calories per 100 g. That is about 8.6% of a 2,000-calorie day.

Is Easy Spinach and Scallion Salad high in protein?

Not especially. It has 5.3 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Easy Spinach and Scallion Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Easy Spinach and Scallion Salad?

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

How much sugar is in Easy Spinach and Scallion Salad?

2.1 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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