⏱ 15 min totalNutty Mixed Greens Salad
Per 1 serving · 349 g · 21 ingredients
of a 2,000 cal day
- Protein20g12% of calories
- Carbs33g19% of calories
- Fat52g69% of calories
- ✓ Cholesterol free
At a glance
One serving of Nutty Mixed Greens Salad (349 g) has 640 calories, with 20 g of protein, 33 g of carbohydrates and 52 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (40% DV), dietary fiber (46% DV) and Vitamin A (46% DV). Keep an eye on sodium and saturated fat, which provide 24% and 37% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Dietary fiber46%
- Vitamin A46%
- Vitamin C66%
- Vitamin E37%
- Vitamin K434%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 oz (6 kernels) Brazil nuts
1 tsp Sesame seeds
1 tbsp, ground Flaxseed- 🥄1 tbsp Nutritional yeast
½ cup Spinach
½ cup, chopped Kale
½ cup Swiss chard
½ cup shredded Romaine lettuce
2 tbsp, chopped Basil
¼ cup Mung bean sprouts
½ cup Alfalfa sprouts
4 mushroom Shiitake mushrooms- 🥄5 olives Kalamata Olives
1 tbsp Pepitas
1 tbsp Sunflower seed kernels
1 tbsp Flaxseed oil
2 tbsp Balsamic vinegar
1 tsp Mustard seed
2 cloves, minced Garlic- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
Pulse the Brazil nuts, sesame seeds, ground flaxseed, and nutritional yeast in a food processor until finely chopped but still a bit coarse; set aside.
- 2
In a large bowl, toss together the spinach, kale, chard, romaine, basil, mung bean sprouts, and alfalfa sprouts. Fold in the sliced shiitake and olives, then sprinkle over the nut–seed blend along with the pumpkin and sunflower seeds.
- 3
Whisk together the flaxseed oil, balsamic vinegar, ground mustard seed, minced garlic, a pinch of salt, and black pepper until emulsified.
- 4
Dress the salad just before serving, or serve the dressing on the side to keep the greens crisp.
Vitamins & minerals
Amounts for 1 serving (349 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 411 μg | 46% |
| Vitamin C | 59 mg | 66% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 6 mg | 37% |
| Vitamin K | 520 μg | 434% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 3 mg | 258% |
| Niacin | 8 mg | 50% |
| Vitamin B6 | 1 mg | 59% |
| Folate (B9) | 285 μg | 71% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 46% |
| Choline | 44 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 234 mg | 23% |
| Iron | 6 mg | 71% |
| Potassium | 1,146 mg | 24% |
| Magnesium | 290 mg | 69% |
| Phosphorus | 669 mg | 96% |
| Zinc | 4 mg | 40% |
| Copper | 2 mg | 198% |
| Manganese | 2 mg | 90% |
| Selenium | 564 μg | 1,026% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 7 g | — |
| Alpha carotene | 29 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 4,899 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 24 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 7 g | — |
| Total omega 6 | 10 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.3 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 640 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 121minWalking (3.5 mph)
- 77minCycling (moderate)
- 53minRunning (6 mph)
- 90minSwimming laps
Common questions
How many calories are in Nutty Mixed Greens Salad?
One serving of Nutty Mixed Greens Salad (1 serving) has 640 calories, which works out to 183 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Nutty Mixed Greens Salad high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 12% 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 Nutty Mixed Greens Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Nutty Mixed Greens Salad?
552 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Nutty Mixed Greens Salad?
11 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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