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Squash and Spinach Salad with Almond Dressing⏱ 80 min total
Recipes

Squash and Spinach Salad with Almond Dressing

Per 1 serving · 175 g · 7 ingredients

Calories
267
13%
of a 2,000 cal day
  • Protein
    6.2g
    9% of calories
  • Carbs
    17g
    23% of calories
  • Fat
    22g
    68% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Squash and Spinach Salad with Almond Dressing (175 g) has 267 calories, with 6.2 g of protein, 17 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (68% of calories). It is high in Vitamin A (81% DV), Vitamin C (38% DV) and Vitamin E (58% DV).

Per 100 g
152cal
medium energy density
Protein per 100 cal
2.3g
Net carbs
12g
carbs minus fiber
Fiber
5.2g
3.1 g sugar

High in

20%+ of the daily value

  • Vitamin A81%
  • Vitamin C38%
  • Vitamin E58%
  • Vitamin K208%
  • Riboflavin (B2)24%
  • Vitamin B620%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Thiamine13%
  • Niacin13%
  • Pantothenic acid10%
  • Calcium14%
  • Potassium16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 20 minCook 60 min
  1. 1

    PREPARATION: Peel seed and cut squash into 1/2-inch cubes. Coarsely chop almonds. Discard coarse spinach stems.

  2. 2

    Preheat oven to 450F.

  3. 3

    Toss squash with 1 1/2 tablespoons oil in a shallow baking pan and spread cubes in 1 layer. Season with salt and pepper and roast in middle of oven, stirring once halfway through roasting, until squash is just tender and pale golden, about 30 minutes total. Cool in pan on a rack until warm, about 15 minutes.

  4. 4

    While squash is roasting, cook almonds in remaining 4 tablespoons oil in a 10-inch skillet over moderately low heat, stirring constantly, until golden, about 3 minutes, then season with salt and pepper. Pour almonds and oil into a fine-mesh sieve set over a large bowl and cool until warm, about 10 minutes.

  5. 5

    When almonds and oil have cooled, whisk lemon juice into oil in bowl until combined well, then season with salt and pepper. Add squash, spinach, and half of almonds to dressing and toss gently to coat.

  6. 6

    Divide salad among 6 salad plates and sprinkle with remaining almonds.

Vitamins & minerals

Amounts for 1 serving (175 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A731 μg
81%
Vitamin C34 mg
38%
Vitamin D0 μg
0%
Vitamin E9 mg
58%
Vitamin K250 μg
208%
Thiamine0.2 mg
13%
Riboflavin (B2)0.3 mg
24%
Niacin2 mg
13%
Vitamin B60.3 mg
20%
Folate (B9)130 μg
33%
Vitamin B120 μg
0%
Pantothenic acid0.5 mg
10%
Choline19 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium143 mg
14%
Iron3 mg
34%
Potassium741 mg
16%
Magnesium120 mg
28%
Phosphorus141 mg
20%
Zinc1 mg
9%
Copper0.3 mg
37%
Manganese1 mg
45%
Selenium2 μg
3%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene778 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene6,758 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0.1 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.4 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats15 g—
Phenylalanine0.3 g—
Polyunsaturated fats4 g—
Proline0.3 g—
Retinol0 μg—
Serine0.2 g—
Starch0.1 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 62 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 267 calories

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

  • 51min
    Walking (3.5 mph)
  • 32min
    Cycling (moderate)
  • 22min
    Running (6 mph)
  • 38min
    Swimming laps

Common questions

How many calories are in Squash and Spinach Salad with Almond Dressing?

One serving of Squash and Spinach Salad with Almond Dressing (1 serving) has 267 calories, which works out to 152 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Squash and Spinach Salad with Almond Dressing high in protein?

Not especially. It has 6.2 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Squash and Spinach Salad with Almond Dressing keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Squash and Spinach Salad with Almond Dressing?

70 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Squash and Spinach Salad with Almond Dressing?

3.1 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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