1 serving (150 grams) contains 126 calories, 10.5 grams of protein, 7.6 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
62.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.8 g | 4% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 63.6 mg | 21% | |
| Sodium | 162.8 mg | 7% | |
| Total Carbohydrates | 1.5 g | 0% | |
| Dietary Fiber | 0.9 g | 3% | |
| Sugars | 0.4 g | ||
| protein | 5.2 g | 10% | |
| Vitamin D | 14.8 mcg | 74% | |
| Calcium | 44.4 mg | 3% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 355.2 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Spinach salad
Spinach salad is a versatile dish made primarily with fresh spinach leaves, often native to Middle Eastern and Mediterranean cuisines but widely embraced worldwide due to its nutritional richness. Spinach, a leafy green vegetable, is packed with essential vitamins and minerals like Vitamin A, Vitamin K, folate, iron, and magnesium. Spinach salad can be customized with toppings such as nuts, fruits, cheeses, and dressings, offering variety in preparation while retaining health benefits. Its low-calorie content and nutrient density make it ideal for balanced diets. Typically, this dish is enjoyed as a starter, side, or main component in nutrient-focused meal plans.
Health Benefits
- Spinach is high in Vitamin K, which supports bone health and aids in proper blood clotting.
- Rich in iron, spinach helps combat anemia and supports oxygen transport in your bloodstream.
- Contains folate, a vital nutrient for cell growth and DNA synthesis, particularly important during pregnancy.
Dietary Considerations
Selection and Storage
Store spinach in the refrigerator in a sealed bag or container to retain freshness for 3-5 days. Wash spinach leaves thoroughly before use to remove dirt or pesticides.
Common Questions About Spinach salad Nutrition
Is spinach salad high in protein?
Spinach salad is not particularly high in protein; 1 cup of raw spinach contains about 0.9 grams of protein. However, you can boost the protein content by adding toppings like grilled chicken, boiled eggs, beans, or nuts.
Can I eat spinach salad on a keto or low-carb diet?
Yes, spinach salad is an excellent choice for both keto and low-carb diets. Raw spinach contains only 1 gram of net carbs per cup, making it a nutrient-dense, low-carb option. Be mindful of the dressing and toppings to keep it keto-friendly.
What are the health benefits of eating spinach salad?
Spinach salad is rich in vitamins A, C, and K, as well as iron and folate, which support overall health. It is also high in antioxidants like lutein and zeaxanthin that promote eye health. Be cautious of oxalates in spinach if you are prone to kidney stones.
What is the recommended portion size for spinach salad?
A typical portion size for raw spinach in a salad is about 2-3 cups, which equates to 14-21 calories. For a balanced meal, consider adding protein, healthy fats, and additional vegetables to your salad.
How does spinach salad compare to lettuce-based salads?
Spinach is more nutrient-dense than most lettuces, offering higher levels of vitamins A, C, and K, as well as more iron and antioxidants. Lettuce tends to be lower in calories and nutrients overall, but both can be part of a healthy salad depending on your preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Spinach salad DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vitamin K Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsExplains the health benefits and dietary importance of Vitamin K, a key nutrient found in spinach, critical for bone health and blood clotting.
- Spinach and Other Leafy Greens Linked to Better Cardiovascular HealthAmerican Journal of Clinical NutritionReviews research on the cardiovascular benefits of consuming leafy greens, such as spinach, a common ingredient in spinach salads.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
