⏱ 5 min totalGoat Cheese and Apple Salad
Per 1 serving · 269 g · 6 ingredients
of a 2,000 cal day
- Protein8.4g15% of calories
- Carbs27g48% of calories
- Fat9.2g37% of calories
At a glance
One serving of Goat Cheese and Apple Salad (269 g) has 181 calories, with 8.4 g of protein, 27 g of carbohydrates and 9.2 g of fat. Most of its energy comes from carbs (48% of calories). It is high in Vitamin A (68% DV), Vitamin C (35% DV) and Vitamin K (384% DV). Keep an eye on sodium and saturated fat, which provide 39% and 23% of the daily value.
High in
20%+ of the daily value
- Vitamin A68%
- Vitamin C35%
- Vitamin K384%
- Riboflavin (B2)25%
- Vitamin B625%
- Folate (B9)53%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin E14%
- Thiamine13%
- Calcium15%
- Potassium14%
- Phosphorus19%
Watch
20%+ of the daily value
- Sodium39%
- Saturated fat23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 cup Spinach
½ cup shredded Romaine lettuce
¾ cup slices Apple
3 tbsp Newman's Own balsamic vinaigrette
1 dash Black pepper
1 oz Goat cheese
Directions
- 1
Tear spinach and lettuce into smaller pieces and place in a bowl.
- 2
Cut green apple into slices and layer on top of the greens.
- 3
Drizzle balsamic vinaigrette on top and season with pepper to taste.
- 4
Sprinkle goat cheese on top and lightly toss all ingredients together.
- 5
Enjoy!
Vitamins & minerals
Amounts for 1 serving (269 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 609 μg | 68% |
| Vitamin C | 32 mg | 35% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 461 μg | 384% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 212 μg | 53% |
| Vitamin B12 | 0.1 μg | 2% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 146 mg | 15% |
| Iron | 3 mg | 43% |
| Potassium | 665 mg | 14% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 133 mg | 19% |
| Zinc | 1 mg | 8% |
| Copper | 0.3 mg | 39% |
| Manganese | 1 mg | 40% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 6,329 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 5 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 80 μg | — |
| Serine | 0.3 g | — |
| Starch | 0.1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 181 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 34minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Goat Cheese and Apple Salad?
One serving of Goat Cheese and Apple Salad (1 serving) has 181 calories, which works out to 67 calories per 100 g. That is about 9% of a 2,000-calorie day.
Is Goat Cheese and Apple Salad high in protein?
Not especially. It has 8.4 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Goat Cheese and Apple Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Goat Cheese and Apple Salad?
907 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Goat Cheese and Apple Salad?
12 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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