Cranberry and Pumpkin Seed Spinach Salad
1 serving of cranberry and pumpkin seed spinach salad contains 397 Calories. The macronutrient breakdown is 25% carbs, 64% fat, and 11% protein. This is a good source of protein (21% of your Daily Value), fiber (20% of your Daily Value), and potassium (14% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 20 minutes
- Cook Time
- 5 minutes
Ingredients
Maple syrups ½ tbsp or 10g
Balsamic vinegar ½ tbsp or 8g
Directions
- Shred and wash spinach and lettuce. Chop bell pepper and apple.
- Toast pumpkin seeds in oven or toaster oven for a few minutes.
- While seeds are toasting, mix maple syrup, balsamic, mustard, and olive oil in a small container. Shake well.
- Mix together spinach, lettuce, chopped bell pepper, and chopped apple in a salad bowl. Sprinkle toasted seeds and cranberries on top of salad. Toss with dressing (shake again before pouring!).
- Enjoy!
Nutrition Facts
For 1 serving of cranberry and pumpkin seed spinach salad (206g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 397 | |
| Fats | 30g | 39% |
| Saturated fats | 5g | 24% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 117mg | 5% |
| Carbs | 26g | 9% |
| Net carbs | 21g | |
| Fiber | 5g | 20% |
| Sugar | 17g | |
| Protein | 12g | |
| Calcium | 81mg | 8% |
| Iron | 5mg | 57% |
| Potassium | 667mg | 14% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 5μg | |
| Beta carotene | 4532μg | |
| Caffeine | 0mg | |
| Choline | 35mg | 6% |
| Copper | 0.5mg | 55% |
| Fluoride | 1μg | |
| Folate (B9) | 153μg | 38% |
| Lycopene | 0μg | |
| Magnesium | 232mg | 55% |
| Manganese | 2mg | 96% |
| Niacin | 2mg | 15% |
| Pantothenic acid | 0.5mg | 9% |
| Phosphorus | 446mg | 64% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 22% |
| Selenium | 6μg | 11% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 15% |
| Vitamin A IU | 7655IU | |
| Vitamin A | 383μg | 43% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 17% |
| Vitamin C | 42mg | 46% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 26% |
| Vitamin K | 206μg | 171% |
| Zinc | 3mg | 28% |
| Sugars | ||
| Sugar | 17g | |
| Sucrose | 7g | |
| Glucose | 2g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 5g | 24% |
| Monounsaturated fats | 15g | |
| Polyunsaturated fats | 8g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 7g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.5g | |
| Leucine | 1g | |
| Lysine | 0.5g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 0.4g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
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