⏱ 10 min total

Maple Pear Spinach & Ham Salad

Name: Maple Pear Spinach & Ham Salad
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 1 tsp Red wine vinegar; 1 tbsp Olive oil; 2 cup Spinach; 1 slice Ham; ¼ cup, sliced Red bell pepper; ¼ cup slices Cucumber; ¼ cup, slices Pears; ½ tsp Maple syrup

Per 1 serving · 194 g · 8 ingredients

Calories

219

11%
of a 2,000 cal day

Protein
6.9g
12% of calories
Carbs
13g
23% of calories
Fat
16g
65% of calories

Portion

At a glance

One serving of Maple Pear Spinach & Ham Salad (194 g) has 219 calories, with 6.9 g of protein, 13 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (65% of calories). It is high in Vitamin A (35% DV), Vitamin C (55% DV) and Vitamin E (24% DV).

Per 100 g

113cal

low energy density

Protein per 100 cal

3.1g

Net carbs

10g

carbs minus fiber

Fiber

3.4g

7.1 g sugar

High in

20%+ of the daily value

Vitamin A35%
Vitamin C55%
Vitamin E24%
Vitamin K254%
Vitamin B624%
Folate (B9)33%

Good source of

10–19% of the daily value

Dietary fiber12%
Thiamine19%
Riboflavin (B2)18%
Niacin10%
Potassium12%
Magnesium15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 min

1
Toss spinach, cubed ham, bell pepper, cucumber, and pear with vinegar, oil, and maple syrup.

Vitamins & minerals

Amounts for 1 serving (194 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	319 μg	35%
Vitamin C	50 mg	55%
Vitamin D	0.2 μg	1%
Vitamin E	4 mg	24%
Vitamin K	305 μg	254%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.2 mg	18%
Niacin	2 mg	10%
Vitamin B6	0.3 mg	24%
Folate (B9)	133 μg	33%
Vitamin B12	0.1 μg	5%
Pantothenic acid	0.3 mg	6%
Choline	39 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	79 mg	8%
Iron	2 mg	28%
Potassium	552 mg	12%
Magnesium	63 mg	15%
Phosphorus	89 mg	13%
Zinc	1 mg	8%
Copper	0.1 mg	15%
Manganese	1 mg	37%
Selenium	7 μg	12%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	8 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	3,766 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	0.1 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	11 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0.2 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 219 calories

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

42min
Walking (3.5 mph)
26min
Cycling (moderate)
18min
Running (6 mph)
31min
Swimming laps

Common questions

How many calories are in Maple Pear Spinach & Ham Salad?

One serving of Maple Pear Spinach & Ham Salad (1 serving) has 219 calories, which works out to 113 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Maple Pear Spinach & Ham Salad high in protein?

Not especially. It has 6.9 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Maple Pear Spinach & Ham Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Maple Pear Spinach & Ham Salad?

370 mg per serving.

How much sugar is in Maple Pear Spinach & Ham Salad?

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

Nutrition Facts

Serving size1 serving (194 g)

Calories219

% Daily Value*

Total fat 16g	21%
Saturated fat 2.7g	14%
Trans fat 0g
Cholesterol 16mg	5%
Sodium 370mg	16%
Total carbohydrate 13g	5%
Dietary fiber 3.4g	12%
Total sugars 7.1g
Protein 6.9g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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