⏱ 5 min totalSpinach Salad with Blackberries
Per 1 serving · 233 g · 6 ingredients
of a 2,000 cal day
- Protein3.7g5% of calories
- Carbs15g18% of calories
- Fat28g77% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Spinach Salad with Blackberries (233 g) has 305 calories, with 3.7 g of protein, 15 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (77% of calories). It is high in dietary fiber (23% DV), Vitamin A (35% DV) and Vitamin C (56% DV).
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin A35%
- Vitamin C56%
- Vitamin E42%
- Vitamin K353%
- Folate (B9)43%
Good source of
10–19% of the daily value
- Riboflavin (B2)14%
- Vitamin B613%
- Calcium12%
- Potassium13%
- Magnesium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup Spinach
2 large Scallions
2 tbsp Olive oil
2 dash Black pepper
½ lemon yields Lemon juice
½ cup Blackberries
Directions
- 1
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
- 2
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and top with blackberries. Enjoy!
Vitamins & minerals
Amounts for 1 serving (233 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 314 μg | 35% |
| Vitamin C | 50 mg | 56% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 42% |
| Vitamin K | 424 μg | 353% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 171 μg | 43% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 22 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 119 mg | 12% |
| Iron | 3 mg | 38% |
| Potassium | 617 mg | 13% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 66 mg | 9% |
| Zinc | 1 mg | 8% |
| Copper | 0.2 mg | 26% |
| Manganese | 1 mg | 48% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 3,768 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 20 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 305 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Spinach Salad with Blackberries?
One serving of Spinach Salad with Blackberries (1 serving) has 305 calories, which works out to 131 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Spinach Salad with Blackberries high in protein?
Not especially. It has 3.7 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Spinach Salad with Blackberries keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 18% 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 Salad with Blackberries?
57 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Spinach Salad with Blackberries?
5.5 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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