⏱ 23 min totalPomegranate Salad with Figs & Pumpkin Seeds
Per 1 serving · 443 g · 11 ingredients
of a 2,000 cal day
- Protein16g10% of calories
- Carbs99g64% of calories
- Fat18g26% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pomegranate Salad with Figs & Pumpkin Seeds (443 g) has 575 calories, with 16 g of protein, 99 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (32% DV), dietary fiber (56% DV) and Vitamin A (60% DV).
High in
20%+ of the daily value
- Protein32%
- Dietary fiber56%
- Vitamin A60%
- Vitamin K185%
- Thiamine22%
- Niacin20%
Good source of
10–19% of the daily value
- Vitamin C18%
- Vitamin E14%
- Riboflavin (B2)17%
- Choline11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Pepitas
½ cup Figs
¼ cup Pomegranate juice
³⁄₁₆ cup Balsamic vinegar
½ tbsp chopped Shallots
½ clove Garlic
2 ½ cup shredded Romaine lettuce
1 cup Arugula
½ cup, shredded Radicchio
1 date, pitted Medjool dates
¼ cup arils (seed/juice sacs) Pomegranate
Directions
- 1
Toast raw pumpkin seeds in a skillet over medium high heat, stirring frequently, until seeds are puffed and beginning to brown, 2-3 minutes. Transfer to a large plate to cool.
- 2
Use fresh figs if available. Otherwise, soak 1 cup dried unsulfured figs overnight to soften. Slice into wedges.
- 3
Combine pomegranate juice, vinegar, shallots, and garlic in a food processor. Pulse to combine well. Toss lettuce, arugula, and radicchio with figs and dressing. Sprinkle with toasted pumpkin seeds and, if available, fresh pomegranate kernels (arils).
- 4
Inspired by: Dr. Fuhrman 3 Step Recipes
Vitamins & minerals
Amounts for 1 serving (443 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 538 μg | 60% |
| Vitamin C | 16 mg | 18% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 222 μg | 185% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.4 mg | 27% |
| Folate (B9) | 253 μg | 63% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 59 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 253 mg | 25% |
| Iron | 7 mg | 84% |
| Potassium | 1,665 mg | 35% |
| Magnesium | 299 mg | 71% |
| Phosphorus | 552 mg | 79% |
| Zinc | 4 mg | 34% |
| Copper | 1 mg | 108% |
| Manganese | 2 mg | 104% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.3 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 6,458 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 μg | — |
| Fructose | 33 g | — |
| Galactose | 0.1 g | — |
| Glucose | 34 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 4 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 575 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 109minWalking (3.5 mph)
- 69minCycling (moderate)
- 48minRunning (6 mph)
- 81minSwimming laps
Common questions
How many calories are in Pomegranate Salad with Figs & Pumpkin Seeds?
One serving of Pomegranate Salad with Figs & Pumpkin Seeds (1 serving) has 575 calories, which works out to 130 calories per 100 g. That is about 29% of a 2,000-calorie day.
Are Pomegranate Salad with Figs & Pumpkin Seeds high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 10% 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.
Are Pomegranate Salad with Figs & Pumpkin Seeds keto-friendly?
It is hard to fit into a strict keto diet. One serving has 84 g of net carbs and 64% 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 with Figs & Pumpkin Seeds?
47 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pomegranate Salad with Figs & Pumpkin Seeds?
75 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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