⏱ 15 min total

Spinach and Pine Nut Salad with Balsamic Vinaigrette

Name: Spinach and Pine Nut Salad with Balsamic Vinaigrette
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 1 serving
Ingredients: 2 cup Spinach; ⅛ cup Pine nuts; 2 tbsp Balsamic vinegar; 1 tbsp Olive oil; ¼ tsp Salt; ¼ tsp Black pepper

Per 1 serving · 124 g · 6 ingredients

Calories

276

14%
of a 2,000 cal day

Protein
4.2g
6% of calories
Carbs
10g
14% of calories
Fat
25g
80% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Spinach and Pine Nut Salad with Balsamic Vinaigrette (124 g) has 276 calories, with 4.2 g of protein, 10 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (80% of calories). It is high in Vitamin A (31% DV), Vitamin E (32% DV) and Vitamin K (257% DV). Keep an eye on sodium, which provides 28% of the daily value.

Per 100 g

222cal

medium energy density

Protein per 100 cal

1.5g

Net carbs

carbs minus fiber

Fiber

2.1g

5.6 g sugar

High in

20%+ of the daily value

Vitamin A31%
Vitamin E32%
Vitamin K257%
Folate (B9)31%
Iron37%
Magnesium23%

Good source of

10–19% of the daily value

Vitamin C19%
Riboflavin (B2)11%
Vitamin B610%
Potassium10%
Phosphorus19%
Zinc13%

Watch

20%+ of the daily value

Sodium28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 5 min

1
Place the spinach in a large salad bowl.
2
In a small skillet over medium heat, toast the pine nuts until golden brown, about 3-4 minutes. Stir frequently to prevent burning. Remove from heat and set aside.
3
In a small bowl, whisk together the balsamic vinegar, oil, salt, and black pepper to make the vinaigrette. Adjust to taste.
4
Drizzle the balsamic vinaigrette over the spinach and toss gently to coat the leaves evenly.
5
Sprinkle the toasted pine nuts over the salad and serve immediately.

Vitamins & minerals

Amounts for 1 serving (124 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	282 μg	31%
Vitamin C	17 mg	19%
Vitamin D	0 μg	0%
Vitamin E	5 mg	32%
Vitamin K	308 μg	257%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.1 mg	11%
Niacin	1 mg	7%
Vitamin B6	0.1 mg	10%
Folate (B9)	122 μg	31%
Vitamin B12	0 μg	0%
Pantothenic acid	0.1 mg	2%
Choline	21 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	74 mg	7%
Iron	3 mg	37%
Potassium	479 mg	10%
Magnesium	95 mg	23%
Phosphorus	133 mg	19%
Zinc	1 mg	13%
Copper	0.3 mg	36%
Manganese	2 mg	92%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	1 g	—
Aspartic acid	0.4 g	—
Beta carotene	3,380 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	3 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0.1 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	13 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	7 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0.2 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 276 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

52min
Walking (3.5 mph)
33min
Cycling (moderate)
23min
Running (6 mph)
39min
Swimming laps

Common questions

How many calories are in Spinach and Pine Nut Salad with Balsamic Vinaigrette?

One serving of Spinach and Pine Nut Salad with Balsamic Vinaigrette (1 serving) has 276 calories, which works out to 222 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Spinach and Pine Nut Salad with Balsamic Vinaigrette high in protein?

Not especially. It has 4.2 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.

Is Spinach and Pine Nut Salad with Balsamic Vinaigrette keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 14% 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 Pine Nut Salad with Balsamic Vinaigrette?

637 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spinach and Pine Nut Salad with Balsamic Vinaigrette?

5.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (124 g)

Calories276

% Daily Value*

Total fat 25g	32%
Saturated fat 2.7g	14%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 637mg	28%
Total carbohydrate 10g	4%
Dietary fiber 2.1g	7%
Total sugars 5.6g
Protein 4.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all