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Pear, Rocket & Parmesan Salad⏱ 5 min total
Recipes

Pear, Rocket & Parmesan Salad

Per 1 serving · 185 g · 6 ingredients

Calories
224
11%
of a 2,000 cal day
  • Protein
    8.9g
    15% of calories
  • Carbs
    21g
    36% of calories
  • Fat
    13g
    49% of calories
Portion

At a glance

One serving of Pear, Rocket & Parmesan Salad (185 g) has 224 calories, with 8.9 g of protein, 21 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (49% of calories). It is high in Vitamin K (40% DV), calcium (32% DV) and phosphorus (26% DV). Keep an eye on saturated fat, which provides 22% of the daily value.

Per 100 g
121cal
low energy density
Protein per 100 cal
4g
Net carbs
17g
carbs minus fiber
Fiber
4.1g
13 g sugar

High in

20%+ of the daily value

  • Vitamin K40%
  • Calcium32%
  • Phosphorus26%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Vitamin A10%
  • Vitamin C11%
  • Riboflavin (B2)11%
  • Folate (B9)11%
  • Vitamin B1212%

Watch

20%+ of the daily value

  • Saturated fat22%

Ingredients

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

Directions

Prep 5 min
  1. 1

    Place the rocket on a serving plate. Add sliced pear and Parmesan shavings. Drizzle with olive oil and balsamic vinegar. Season with black pepper.

Vitamins & minerals

Amounts for 1 serving (185 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A89 μg
10%
Vitamin C10 mg
11%
Vitamin D0.1 μg
1%
Vitamin E1 mg
9%
Vitamin K48 μg
40%
Thiamine0 mg
3%
Riboflavin (B2)0.1 mg
11%
Niacin0.4 mg
2%
Vitamin B60.1 mg
6%
Folate (B9)44 μg
11%
Vitamin B120.3 μg
12%
Pantothenic acid0.3 mg
6%
Choline14 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium320 mg
32%
Iron1 mg
12%
Potassium292 mg
6%
Magnesium36 mg
9%
Phosphorus181 mg
26%
Zinc1 mg
8%
Copper0.1 mg
12%
Manganese0.2 mg
9%
Selenium5 μg
9%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene529 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose8 g—
Galactose0 g—
Glucose4 g—
Glutamic acid2 g—
Glycine0.2 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats7 g—
Phenylalanine0.5 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol45 μg—
Serine0.5 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 224 calories

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

  • 43min
    Walking (3.5 mph)
  • 27min
    Cycling (moderate)
  • 19min
    Running (6 mph)
  • 32min
    Swimming laps

Common questions

How many calories are in Pear, Rocket & Parmesan Salad?

One serving of Pear, Rocket & Parmesan Salad (1 serving) has 224 calories, which works out to 121 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Pear, Rocket & Parmesan Salad high in protein?

Not especially. It has 8.9 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 Pear, Rocket & Parmesan Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pear, Rocket & Parmesan Salad?

352 mg per serving.

How much sugar is in Pear, Rocket & Parmesan Salad?

13 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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