Spinach salad with avocado

Lunch

Item Rating: 85/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		95.2 mg	4%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	6.3 g	22%
	Sugars	1.6 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		4.3 mg	23%
Potassium		793.7 mg	16%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 114 cal (58.0%)

Protein: 19 cal (9.7%)

Carbs: 63 cal (32.3%)

About Spinach salad with avocado

Spinach salad with avocado is a nutrient-packed dish typically associated with health-conscious, Mediterranean, and American cuisines. Spinach, a leafy green vegetable, is a rich source of vitamins A, C, and K, as well as iron and folate. Avocado adds creaminess and healthy monounsaturated fats, along with potassium, vitamin E, and fiber. Combined, these ingredients make a balanced meal or side dish that supports overall health with minimal caloric density. Common toppings include nuts, seeds, and light vinaigrette dressing to enhance flavor and nutrient content. It is a versatile dish enjoyed globally for its fresh taste and high nutritional value, often served as part of a balanced diet promoting heart and vascular health.

Health Benefits

• Supports heart health due to avocado's high content of monounsaturated fats and potassium.
• Promotes healthy digestion and gut health with fiber-rich spinach and avocado.
• Boosts immunity with high levels of vitamin C from spinach.
• Strengthens bones due to spinach's vitamin K and calcium content.
• Provides antioxidants like vitamin E from avocado, which protect cells from oxidative damage.

Dietary Considerations

Allergens: Contains tree nuts (if added), seeds (if added)

Suitable for: Vegan, vegetarian, gluten-free, low-carb

Not suitable for: Nut allergies (if nuts included), low-fat diets

Selection and Storage

For optimal freshness, store spinach in the refrigerator in a breathable bag and keep avocados at room temperature until ripe. Prepare salad just before serving to prevent oxidation of the avocado.

Common Questions About Spinach salad with avocado Nutrition

What are the key nutritional benefits of a spinach salad with avocado?

Spinach salad with avocado is nutrient-dense and typically provides around 150-250 calories per serving (depending on other toppings). It's rich in vitamins A, C, and K from spinach and healthy monounsaturated fats from avocado. Each serving may have about 3-5g of protein, 5-8g of fiber, and essential minerals like potassium and magnesium.

Is spinach salad with avocado suitable for a keto or low-carb diet?

Yes, spinach salad with avocado is compatible with keto and low-carb diets. Spinach is very low in carbohydrates (around 1g net carb per cup), and avocado is high in healthy fats with minimal carbs (about 2g net carbs in half an avocado). However, be mindful of dressings or additional toppings that may add hidden carbs.

What are the health benefits of eating a spinach salad with avocado?

This salad offers numerous health benefits. Spinach supports eye health and immune function due to its high levels of antioxidants like lutein and vitamin C. Avocado contributes heart-healthy fats and helps improve nutrient absorption from other vegetables in the salad. Its fiber content can also support digestive health and satiety.

What is the recommended portion size for a spinach salad with avocado?

A recommended portion size is about 2-3 cups of spinach and half an avocado per serving. You can adjust based on your caloric needs and overall diet. Adding a protein source like grilled chicken or tofu can make it a more balanced meal.

How does spinach salad with avocado compare to other salad options?

Spinach salad with avocado is generally healthier than salads with iceberg lettuce or creamy dressings due to its higher nutrient density and healthy fat content. Compared to a Caesar salad, for instance, it is typically lower in calories and saturated fats while providing more fiber and vitamins.

Data Sources & Scientific References