⏱ 40 min totalSpicy Green Salad with Manchego and Pears
Per 1 serving · 219 g · 11 ingredients
of a 2,000 cal day
- Protein4.6g6% of calories
- Carbs25g31% of calories
- Fat23g64% of calories
- ✓ Low sodium
At a glance
One serving of Spicy Green Salad with Manchego and Pears (219 g) has 313 calories, with 4.6 g of protein, 25 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (64% of calories). It is high in dietary fiber (21% DV), Vitamin E (21% DV) and Vitamin K (73% DV). Keep an eye on saturated fat, which provides 20% of the daily value.
High in
20%+ of the daily value
- Dietary fiber21%
- Vitamin E21%
- Vitamin K73%
- Copper24%
Good source of
10–19% of the daily value
- Vitamin C11%
- Folate (B9)15%
- Calcium11%
- Iron16%
- Magnesium13%
- Phosphorus19%
Watch
20%+ of the daily value
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄⅛ dash Salt
⅛ dash Black pepper
½ cup, chopped Endive
1 small Pears
¹⁄₁₆ cup Olive oil
1 tbsp Parmesan cheese
¹⁄₁₆ cup Pepitas
⅜ tbsp Red wine vinegar
⅛ tsp Honey
½ cup Arugula
⅛ tsp or 1 packet Yellow mustard
Directions
- 1
Cook seeds in 1 tablespoon oil in a small heavy skillet over medium-low heat, stirring frequently, until puffed and beginning to brown, about 4 minutes. Transfer with a slotted spoon to paper towels and reserve oil. Season seeds with salt and pepper.
- 2
Whisk together vinegar, honey, mustard, salt, and pepper. Gradually add remaining 1/3 cup olive oil and reserved oil from skillet in a slow stream, whisking until emulsified.
- 3
Divide greens and cheese among salad plates. Cut off 2 opposite sides of each pear, leaving a 1/2-inch-thick lengthwise center slice with stem and core. Arrange a pear slice on each plate and drizzle dressing over salads. Sprinkle with seeds.
Vitamins & minerals
Amounts for 1 serving (219 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 52 μg | 6% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 87 μg | 73% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0 mg | 3% |
| Folate (B9) | 59 μg | 15% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 108 mg | 11% |
| Iron | 1 mg | 16% |
| Potassium | 339 mg | 7% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 134 mg | 19% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 24% |
| Manganese | 0.4 mg | 19% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 493 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 10 g | — |
| Galactose | 0 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 | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.4 g | — |
| Retinol | 11 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 313 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Spicy Green Salad with Manchego and Pears?
One serving of Spicy Green Salad with Manchego and Pears (1 serving) has 313 calories, which works out to 143 calories per 100 g. That is about 16% of a 2,000-calorie day.
Are Spicy Green Salad with Manchego and Pears high in protein?
Not especially. It has 4.6 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Spicy Green Salad with Manchego and Pears keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spicy Green Salad with Manchego and Pears?
122 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Spicy Green Salad with Manchego and Pears?
16 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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