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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