Cranberry and Pumpkin Seed Spinach Salad

Cranberry and Pumpkin Seed Spinach Salad
Fat 64% Carbs 25% Protein 11%
Percent Calories

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

Directions

  1. Shred and wash spinach and lettuce. Chop bell pepper and apple.
  2. Toast pumpkin seeds in oven or toaster oven for a few minutes.
  3. While seeds are toasting, mix maple syrup, balsamic, mustard, and olive oil in a small container. Shake well.
  4. 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!).
  5. 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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