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Spinach, Ham, and Pear Salad⏱ 10 min total
Recipes

Spinach, Ham, and Pear Salad

Per 1 serving · 299 g · 5 ingredients

Calories
177
9%
of a 2,000 cal day
  • Protein
    7.2g
    15% of calories
  • Carbs
    34g
    69% of calories
  • Fat
    3.6g
    16% of calories
Portion
  • ✓ Low saturated fat

At a glance

One serving of Spinach, Ham, and Pear Salad (299 g) has 177 calories, with 7.2 g of protein, 34 g of carbohydrates and 3.6 g of fat. Most of its energy comes from carbs (69% of calories). It is high in dietary fiber (28% DV), Vitamin A (35% DV) and Vitamin C (62% DV). Keep an eye on sodium, which provides 23% of the daily value.

Per 100 g
59cal
very low energy density
Protein per 100 cal
4.1g
Net carbs
26g
carbs minus fiber
Fiber
7.7g
19 g sugar

High in

20%+ of the daily value

  • Dietary fiber28%
  • Vitamin A35%
  • Vitamin C62%
  • Vitamin K249%
  • Thiamine22%
  • Riboflavin (B2)21%

Good source of

10–19% of the daily value

  • Vitamin E12%
  • Niacin11%
  • Potassium14%
  • Magnesium16%
  • Phosphorus14%
  • Selenium12%

Watch

20%+ of the daily value

  • Sodium23%

Ingredients

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

Directions

Prep 10 min
  1. 1

    Combine the spinach, cubed ham, sliced red bell pepper, and chopped pear in a bowl. Drizzle with balsamic vinaigrette and toss gently to coat. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (299 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A319 μg
35%
Vitamin C55 mg
62%
Vitamin D0.2 μg
1%
Vitamin E2 mg
12%
Vitamin K299 μg
249%
Thiamine0.3 mg
22%
Riboflavin (B2)0.3 mg
21%
Niacin2 mg
11%
Vitamin B60.3 mg
25%
Folate (B9)141 μg
35%
Vitamin B120.1 μg
5%
Pantothenic acid0.3 mg
6%
Choline45 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium85 mg
8%
Iron2 mg
30%
Potassium672 mg
14%
Magnesium69 mg
16%
Phosphorus100 mg
14%
Zinc1 mg
9%
Copper0.3 mg
30%
Manganese1 mg
35%
Selenium7 μg
12%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene6 μg—
Arginine0.4 g—
Aspartic acid1 g—
Beta carotene3,774 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose12 g—
Galactose0.1 g—
Glucose5 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.3 g—
Polyunsaturated fats1 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 177 calories

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

  • 34min
    Walking (3.5 mph)
  • 21min
    Cycling (moderate)
  • 15min
    Running (6 mph)
  • 25min
    Swimming laps

Common questions

How many calories are in Spinach, Ham, and Pear Salad?

One serving of Spinach, Ham, and Pear Salad (1 serving) has 177 calories, which works out to 59 calories per 100 g. That is about 8.8% of a 2,000-calorie day.

Is Spinach, Ham, and Pear Salad high in protein?

Not especially. It has 7.2 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spinach, Ham, and Pear Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 69% 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, Ham, and Pear Salad?

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

How much sugar is in Spinach, Ham, and Pear Salad?

19 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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