⏱ 15 min totalOrange and Pomegranate Salad
Per 1 serving · 156 g · 11 ingredients
of a 2,000 cal day
- Protein5g8% of calories
- Carbs20g32% of calories
- Fat17g61% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Orange and Pomegranate Salad (156 g) has 234 calories, with 5 g of protein, 20 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (61% of calories). It is high in dietary fiber (20% DV), Vitamin C (49% DV) and Vitamin E (29% DV).
High in
20%+ of the daily value
- Dietary fiber20%
- Vitamin C49%
- Vitamin E29%
- Vitamin K69%
- Folate (B9)21%
- Iron20%
Good source of
10–19% of the daily value
- Thiamine19%
- Vitamin B617%
- Pantothenic acid10%
- Magnesium14%
- Phosphorus13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Spinach
½ fruit Oranges
¼ small raw Red onion
³⁄₁₆ cup arils (seed/juice sacs) Pomegranate
³⁄₁₆ cup, chopped Hazelnuts
¼ tbsp Olive oil
¼ tsp Red wine vinegar
¼ tsp Orange juice
⅛ tsp Honey- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Arrange the spinach leaves on a large platter, then layer the orange slices and sliced onion on top.
- 2
Sprinkle the pomegranate seeds and chopped hazelnuts over the salad.
- 3
In a small cup, whisk together the olive oil, red wine vinegar, orange juice, and honey to make the dressing.
- 4
Drizzle the dressing over the salad, season with salt and pepper to taste, and serve. Mix the salad at the table if desired.
Vitamins & minerals
Amounts for 1 serving (156 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 78 μg | 9% |
| Vitamin C | 44 mg | 49% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 82 μg | 69% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 84 μg | 21% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 10% |
| Choline | 21 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 73 mg | 7% |
| Iron | 2 mg | 20% |
| Potassium | 421 mg | 9% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 90 mg | 13% |
| Zinc | 1 mg | 7% |
| Copper | 0.5 mg | 52% |
| Manganese | 2 mg | 66% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 893 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.5 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 234 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Orange and Pomegranate Salad?
One serving of Orange and Pomegranate Salad (1 serving) has 234 calories, which works out to 150 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Orange and Pomegranate Salad high in protein?
Not especially. It has 5 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Orange and Pomegranate Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Orange and Pomegranate Salad?
52 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Orange and Pomegranate 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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