⏱ 8 min totalSpinach and Cranberry Salad
Per 1 serving · 102 g · 5 ingredients
of a 2,000 cal day
- Protein5.9g14% of calories
- Carbs16g38% of calories
- Fat9.3g49% of calories
At a glance
One serving of Spinach and Cranberry Salad (102 g) has 160 calories, with 5.9 g of protein, 16 g of carbohydrates and 9.3 g of fat. Most of its energy comes from fat (49% of calories). It is high in Vitamin A (34% DV), Vitamin C (21% DV) and Vitamin K (242% DV).
High in
20%+ of the daily value
- Vitamin A34%
- Vitamin C21%
- Vitamin K242%
- Folate (B9)32%
- Iron25%
- Copper24%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin E10%
- Riboflavin (B2)13%
- Vitamin B615%
- Calcium14%
- Magnesium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Toss spinach, cranberries, walnuts, and blue cheese together well.
- 2
Squeeze lemon juice over the top and toss once more.
- 3
Enjoy!
Vitamins & minerals
Amounts for 1 serving (102 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 310 μg | 34% |
| Vitamin C | 19 mg | 21% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 291 μg | 242% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 130 μg | 32% |
| Vitamin B12 | 0.2 μg | 7% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 17 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 143 mg | 14% |
| Iron | 2 mg | 25% |
| Potassium | 415 mg | 9% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 111 mg | 16% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 36% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 3,387 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.4 g | — |
| Retinol | 27 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 160 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 30minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 22minSwimming laps
Common questions
How many calories are in Spinach and Cranberry Salad?
One serving of Spinach and Cranberry Salad (1 serving) has 160 calories, which works out to 157 calories per 100 g. That is about 8% of a 2,000-calorie day.
Is Spinach and Cranberry Salad high in protein?
Not especially. It has 5.9 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 Cranberry Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 38% 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 Cranberry Salad?
211 mg per serving.
How much sugar is in Spinach and Cranberry Salad?
11 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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