⏱ 8 min totalSpinach and Apple Salad
Per 1 serving · 297 g · 7 ingredients
of a 2,000 cal day
- Protein10g8% of calories
- Carbs65g53% of calories
- Fat22g39% of calories
- ✓ Cholesterol free
At a glance
One serving of Spinach and Apple Salad (297 g) has 453 calories, with 10 g of protein, 65 g of carbohydrates and 22 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (20% DV), dietary fiber (36% DV) and Vitamin A (42% DV). Keep an eye on sodium, which provides 54% of the daily value.
High in
20%+ of the daily value
- Protein20%
- Dietary fiber36%
- Vitamin A42%
- Vitamin C34%
- Vitamin E68%
- Vitamin K329%
Good source of
10–19% of the daily value
- Thiamine17%
- Niacin13%
- Calcium19%
- Zinc13%
Watch
20%+ of the daily value
- Sodium54%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄½ tsp Salt
1 tsp Lemon juice
½ tbsp Olive oil
1 cup, quartered or chopped Apple
1 oz (23 whole kernels) Almonds
2 ⅔ cup Spinach
⅓ cup (not packed) Raisins
Directions
- 1
Whisk together salt, lemon juice and oil. Chop apple and almonds. Toss all ingredients together in a bowl until spinach is well coated. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (297 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 379 μg | 42% |
| Vitamin C | 31 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 10 mg | 68% |
| Vitamin K | 395 μg | 329% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 174 μg | 44% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 188 mg | 19% |
| Iron | 4 mg | 54% |
| Potassium | 1,155 mg | 25% |
| Magnesium | 162 mg | 39% |
| Phosphorus | 239 mg | 34% |
| Zinc | 1 mg | 13% |
| Copper | 1 mg | 66% |
| Manganese | 2 mg | 66% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,535 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 117 μg | — |
| Fructose | 22 g | — |
| Galactose | 0.1 g | — |
| Glucose | 17 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 2 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 453 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Spinach and Apple Salad?
One serving of Spinach and Apple Salad (1 serving) has 453 calories, which works out to 153 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Spinach and Apple Salad high in protein?
It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 8% 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 Spinach and Apple Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spinach and Apple Salad?
1234 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach and Apple Salad?
43 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
286 calGreen Pineapple Piña Colada Smoothie1 serving
421 calTropical Strawberry Swirl Smoothies1 serving
335 calOne Pot Quinoa and Black Bean Wraps1 serving
640 calSweet and Sour Pork Chops1 serving
249 calFruity Kale Morning Smoothie1 serving
438 calLemon, Berry, Honey Smoothie1 serving
463 calMango Salad with Avocado and Black Beans1 serving
612 calMiso Ginger Tofu Bowl1 serving