⏱ 35 min totalWinter Salad with Roasted Squash and Beets
Per 1 serving · 233 g · 13 ingredients
of a 2,000 cal day
- Protein6.5g7% of calories
- Carbs25g26% of calories
- Fat29g67% of calories
At a glance
One serving of Winter Salad with Roasted Squash and Beets (233 g) has 372 calories, with 6.5 g of protein, 25 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (67% of calories). It is high in Vitamin A (51% DV), Vitamin C (30% DV) and Vitamin E (28% DV). Keep an eye on sodium and saturated fat, which provide 22% and 28% of the daily value.
High in
20%+ of the daily value
- Vitamin A51%
- Vitamin C30%
- Vitamin E28%
- Vitamin K40%
- Riboflavin (B2)20%
- Vitamin B620%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Thiamine14%
- Pantothenic acid14%
- Calcium13%
- Potassium13%
- Magnesium16%
Watch
20%+ of the daily value
- Sodium22%
- Saturated fat28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ beet Beets
½ cup, cubes Butternut squash
1 ½ tbsp Olive oil- 🥄⅛ tsp Salt
¹⁄₁₆ tsp Black pepper
1 ½ cup Arugula
¹⁄₁₆ cup, chopped English walnuts
¹⁄₁₆ cup Goat cheese
¹⁄₁₆ cup arils (seed/juice sacs) Pomegranate
¹⁄₁₆ cup Orange juice
½ tbsp Apple cider vinegar
½ tbsp Maple syrup
¼ tbsp Dijon mustard
Directions
- 1
Preheat the oven to 425°F and line a baking sheet with parchment paper.
- 2
Place the cubed butternut squash and diced beets on the baking sheet. Drizzle with one-third of the olive oil, season with salt and pepper, and toss to coat.
- 3
Roast in the oven for 20-25 minutes, turning halfway through. Check beets earlier as they may cook faster. Allow to cool slightly.
- 4
In a medium bowl, whisk together the orange juice, cider vinegar, maple syrup, Dijon mustard, remaining olive oil, and salt and pepper to taste.
- 5
In a large bowl, arrange the arugula, roasted squash, beets, goat cheese, walnuts, and pomegranate seeds.
- 6
Pour the dressing over the salad and toss to combine.
- 7
Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (233 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 455 μg | 51% |
| Vitamin C | 27 mg | 30% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 48 μg | 40% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 110 μg | 27% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 15 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 133 mg | 13% |
| Iron | 2 mg | 25% |
| Potassium | 615 mg | 13% |
| Magnesium | 69 mg | 16% |
| Phosphorus | 131 mg | 19% |
| Zinc | 1 mg | 9% |
| Copper | 0.3 mg | 39% |
| Manganese | 1 mg | 45% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 585 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 3,408 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.5 g | — |
| Retinol | 44 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 7 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 372 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Winter Salad with Roasted Squash and Beets?
One serving of Winter Salad with Roasted Squash and Beets (1 serving) has 372 calories, which works out to 160 calories per 100 g. That is about 19% of a 2,000-calorie day.
Are Winter Salad with Roasted Squash and Beets high in protein?
Not especially. It has 6.5 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Winter Salad with Roasted Squash and Beets keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Winter Salad with Roasted Squash and Beets?
497 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Winter Salad with Roasted Squash and Beets?
14 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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