⏱ 7 min totalGrape, Walnut, and Romaine Salad
Per 1 serving · 291 g · 8 ingredients
of a 2,000 cal day
- Protein7.5g9% of calories
- Carbs29g37% of calories
- Fat19g54% of calories
At a glance
One serving of Grape, Walnut, and Romaine Salad (291 g) has 298 calories, with 7.5 g of protein, 29 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (54% of calories). It is high in Vitamin A (78% DV), Vitamin K (145% DV) and thiamine (22% DV).
High in
20%+ of the daily value
- Vitamin A78%
- Vitamin K145%
- Thiamine22%
- Vitamin B620%
- Folate (B9)59%
- Iron33%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin C10%
- Riboflavin (B2)18%
- Pantothenic acid10%
- Calcium13%
- Potassium14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup shelled (50 halves) English walnuts
¼ head Romaine lettuce
½ cup European grapes
¼ tbsp Olive oil
½ tbsp Dijon mustard
¼ tbsp Honey
¹⁄₁₆ cup Balsamic vinegar
¹⁄₁₆ cup, crumbled, not packed Blue cheese
Directions
- 1
Heat a saute pan on medium high and cook walnuts about 1-2 minutes, stirring occasionally, until toasted.
- 2
Separate romaine leaves, wash, and chop into bite-sized pieces. Place in large bowl with grapes and toasted walnuts.
- 3
Whisk together remaining dressing ingredients, pour over salad, and toss.
- 4
Top with optional crumbled blue cheese and serve immediately.
Vitamins & minerals
Amounts for 1 serving (291 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 702 μg | 78% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 174 μg | 145% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 236 μg | 59% |
| Vitamin B12 | 0.1 μg | 5% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 30 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 131 mg | 13% |
| Iron | 3 mg | 33% |
| Potassium | 666 mg | 14% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 171 mg | 24% |
| Zinc | 1 mg | 12% |
| Copper | 0.5 mg | 52% |
| Manganese | 1 mg | 43% |
| Selenium | 5 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 8,217 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 11 g | — |
| Galactose | 0.2 g | — |
| Glucose | 9 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 0.5 g | — |
| Retinol | 16 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 298 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Grape, Walnut, and Romaine Salad?
One serving of Grape, Walnut, and Romaine Salad (1 serving) has 298 calories, which works out to 102 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Grape, Walnut, and Romaine Salad high in protein?
Not especially. It has 7.5 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Grape, Walnut, and Romaine Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Grape, Walnut, and Romaine Salad?
295 mg per serving.
How much sugar is in Grape, Walnut, and Romaine Salad?
21 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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