⏱ 15 min totalPomegranate Salad
Per 1 serving · 753 g · 7 ingredients
of a 2,000 cal day
- Protein11g5% of calories
- Carbs84g42% of calories
- Fat47g53% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pomegranate Salad (753 g) has 735 calories, with 11 g of protein, 84 g of carbohydrates and 47 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (22% DV), dietary fiber (99% DV) and Vitamin A (31% DV). Keep an eye on saturated fat, which provides 33% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Dietary fiber99%
- Vitamin A31%
- Vitamin C94%
- Vitamin E58%
- Vitamin K131%
Good source of
10–19% of the daily value
- Choline12%
Watch
20%+ of the daily value
- Saturated fat33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup shredded Romaine lettuce
1 cup cherry tomatoes Cherry tomatoes
1 fruit Avocado
1 lime yields Lime juice
1 tbsp Olive oil
1 tbsp Balsamic vinegar
1 pomegranate Pomegranate
Directions
- 1
Wash the lettuce and tomatoes thoroughly.
- 2
Pit and chop the avocado.
- 3
Chop the tomatoes and shred the lettuce, then place them in a bowl.
- 4
Drizzle the lime juice, olive oil, and balsamic vinegar over the salad.
- 5
Peel the pomegranate and add the seeds to the bowl.
- 6
Toss all ingredients together to combine.
- 7
Serve and enjoy your salad.
Vitamins & minerals
Amounts for 1 serving (753 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 282 μg | 31% |
| Vitamin C | 84 mg | 94% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 9 mg | 58% |
| Vitamin K | 157 μg | 131% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 5 mg | 34% |
| Vitamin B6 | 1 mg | 69% |
| Folate (B9) | 361 μg | 90% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 4 mg | 83% |
| Choline | 67 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 93 mg | 9% |
| Iron | 3 mg | 39% |
| Potassium | 2,179 mg | 46% |
| Magnesium | 121 mg | 29% |
| Phosphorus | 265 mg | 38% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 100% |
| Manganese | 1 mg | 36% |
| Selenium | 2 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 199 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,263 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 18 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.2 g | — |
| Glucose | 4 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 | 3,834 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 30 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 735 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 139minWalking (3.5 mph)
- 88minCycling (moderate)
- 61minRunning (6 mph)
- 103minSwimming laps
Common questions
How many calories are in Pomegranate Salad?
One serving of Pomegranate Salad (1 serving) has 735 calories, which works out to 98 calories per 100 g. That is about 37% of a 2,000-calorie day.
Is Pomegranate Salad high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 5% 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 Pomegranate Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pomegranate Salad?
39 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pomegranate Salad?
48 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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