93

Spring Fresh Salad Recipe

Spring Fresh Salad has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Folate.

The food contains 37.6g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 5.7 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 93, for Spring Fresh Salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat26%
 Calories from Carbs64%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Vitamin E
  • No Cholesterol
  • Low in Saturated Fat
  • High in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A7700 IU154%
Vitamin C50.1 mg83.5%
Vitamin D0 IU
Vitamin E4.8 mg16.1%
Thiamin0.14 mg9.2%
Riboflavin0.29 mg17.1%
Niacin1.3 mg6.3%
Vitamin B60.24 mg12.1%
Folate160.8 mcg40.2%
Vitamin B120 mcg
Pantothenic Acid0.25 mg2.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium126 mg12.6%
Iron3.2 mg17.7%
Magnesium100 mg25%
Phosphorus107 mg10.7%
Potassium777.9 mg22.2%
Sodium75.7 mg3.2%
Zinc0.89 mg5.9%
Copper0.3 mg14.8%
Manganese1.2 mg61.4%
Selenium1.7 mcg2.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate37.6 g12.5%
Dietary Fiber5.4 g21.6%
Sugars14.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.7 g11.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.7 g10.3%
Saturated Fat0.6 g3%
Monounsaturated Fat3.9 g
Polyunsaturated Fat1.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 219 Calories from Fat 0

% Daily Value *

Total Fat 6.7 g 10.3%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 0 mg

Sodium 75.7 mg 3.2%

Total Carbohydrates 37.6 g 12.5%

Dietary Fiber 5.4 g21.6%

Sugars 14.4 g

Protein 5.7 g 11.4%

Vitamin A 154% Vitamin C 83.5%

Calcium 12.6% Iron 17.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=262487 Embed Table:

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