~Summer Spinach Salad~ Recipe

~Summer Spinach Salad~ has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Thiamin, Riboflavin and Folate.

The food contains 21.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 10.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. It's low 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 gives a good yield of Iron at 9.54 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also very high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing ~Summer Spinach Salad~ has been given a composite ranking of 98, and on a regular basis.

Calorie Breakdown

 Calories from Protein29%
 Calories from Fat11%
 Calories from Carbs60%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin E
  • Very high in Riboflavin

Why this is bad for you

Vitamin Analysis

Vitamin A34470 IU689.4%
Vitamin C152.8 mg254.7%
Vitamin D0 IU
Vitamin E6.6 mg21.9%
Thiamin0.3 mg20.2%
Riboflavin0.69 mg40.4%
Niacin3 mg15.1%
Vitamin B60.78 mg38.9%
Folate680.8 mcg170.2%
Vitamin B120 mcg
Pantothenic Acid0.47 mg4.7%

Mineral Analysis

Calcium351 mg35.1%
Iron9.5 mg53%
Magnesium281.6 mg70.4%
Phosphorus188 mg18.8%
Potassium2 mg0.1%
Sodium276.2 mg11.5%
Zinc2 mg13.2%
Copper0.5 mg24.8%
Manganese3.2 mg160.3%
Selenium4 mcg5.7%

Carbohydrate Analysis

Total Carbohydrate21.9 g7.3%
Dietary Fiber9.1 g36.4%
Sugars1.4 g

Protein Analysis

Protein10.7 g21.4%

Fat Analysis

Total Fat1.7 g2.6%
Saturated Fat0.3 g1.5%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 119 Calories from Fat 0

% Daily Value *

Total Fat 1.7 g 2.6%

Saturated Fat 0.3 g 1.5%

Trans Fat

Cholesterol 0 mg

Sodium 276.2 mg 11.5%

Total Carbohydrates 21.9 g 7.3%

Dietary Fiber 9.1 g36.4%

Sugars 1.4 g

Protein 10.7 g 21.4%

Vitamin A 689.4% Vitamin C 254.7%

Calcium 35.1% Iron 53%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=715580 Embed Table:

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