⏱ 10 min totalSpinach and Broccoli Salad
Per 1 serving · 205 g · 6 ingredients
of a 2,000 cal day
- Protein4.3g14% of calories
- Carbs7.7g24% of calories
- Fat8.8g62% of calories
At a glance
One serving of Spinach and Broccoli Salad (205 g) has 118 calories, with 4.3 g of protein, 7.7 g of carbohydrates and 8.8 g of fat. Most of its energy comes from fat (62% of calories). It is high in Vitamin A (34% DV), Vitamin C (49% DV) and Vitamin K (283% DV).
High in
20%+ of the daily value
- Vitamin A34%
- Vitamin C49%
- Vitamin K283%
- Folate (B9)37%
- Iron29%
- Magnesium21%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin E13%
- Thiamine12%
- Riboflavin (B2)14%
- Vitamin B619%
- Potassium14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup Spinach
¼ cup chopped Broccoli
⅓ tbsp Hemp seeds
¼ cup cherry tomatoes Cherry tomatoes
½ cup, pared, chopped Cucumber
1 tbsp Ranch dressing
Directions
- 1
Chop or dice the broccoli, tomatoes, and cucumber to your preference.
- 2
In a bowl, combine the spinach, broccoli, tomatoes, cucumber, and hemp seeds.
- 3
Drizzle the ranch dressing over the salad and toss to coat.
- 4
Enjoy!
Vitamins & minerals
Amounts for 1 serving (205 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 309 μg | 34% |
| Vitamin C | 44 mg | 49% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 339 μg | 283% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 146 μg | 37% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 90 mg | 9% |
| Iron | 2 mg | 29% |
| Potassium | 635 mg | 14% |
| Magnesium | 88 mg | 21% |
| Phosphorus | 150 mg | 21% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 18% |
| Manganese | 1 mg | 28% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0.5 g | — |
| Alpha carotene | 49 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 3,648 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 959 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 0.1 g | — |
| Retinol | 2 μg | — |
| Serine | 0.1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 118 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 22minWalking (3.5 mph)
- 14minCycling (moderate)
- 10minRunning (6 mph)
- 17minSwimming laps
Common questions
How many calories are in Spinach and Broccoli Salad?
One serving of Spinach and Broccoli Salad (1 serving) has 118 calories, which works out to 58 calories per 100 g. That is about 5.9% of a 2,000-calorie day.
Is Spinach and Broccoli Salad high in protein?
Not especially. It has 4.3 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Spinach and Broccoli Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 24% 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 Broccoli Salad?
193 mg per serving.
How much sugar is in Spinach and Broccoli Salad?
3.3 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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