1 serving (100 grams) contains 23 calories, 1.2 grams of protein, 0.4 grams of fat, and 3.6 grams of carbohydrates.
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Nutrition Information
Calories |
54.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 57.1 mg | 2% | |
| Total Carbohydrates | 8.6 g | 3% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 5.2 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 138.1 mg | 10% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 997.6 mg | 21% | |
* 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 Tomato and spinach salad
Tomato and spinach salad is a classic dish blending fresh tomatoes and baby spinach leaves, often accompanied by olive oil, lemon juice, herbs, or other wholesome ingredients. This salad has roots in Mediterranean cuisine, where fresh produce is integral to daily meals. Tomatoes are rich in vitamin C and lycopene, a powerful antioxidant, while spinach is an excellent source of iron, vitamin K, folate, and magnesium. Together, they provide a nutrient-dense and low-calorie option packed with fiber, supporting overall health and weight management. This salad is suitable for diverse cuisines and dietary preferences, offering versatility and a refreshing taste.
Health Benefits
- Promotes heart health due to lycopene in tomatoes, which may reduce the risk of cardiovascular disease.
- Strengthens bones through high vitamin K content in spinach, essential for calcium metabolism.
- Supports immune function with vitamin C from tomatoes, boosting the body's ability to fight infections.
Dietary Considerations
Selection and Storage
Store spinach and tomatoes separately in airtight containers in the refrigerator. Prepare the salad shortly before consumption to preserve freshness and nutrients.
Common Questions About Tomato and spinach salad Nutrition
What is the nutritional content of a tomato and spinach salad?
A typical serving of tomato and spinach salad (1 cup spinach, 1 medium tomato) contains around 35 calories, 1.5g of protein, 0.5g of fat, and 7g of carbohydrates, including 2.5g of fiber. It's rich in vitamins A, C, and K, as well as iron and folate.
Is tomato and spinach salad suitable for a keto diet?
Yes, a tomato and spinach salad can fit into a keto diet if consumed in moderation. While spinach is very low in carbs (1 cup contains less than 1g net carbs), tomatoes have a slightly higher carb content (about 4g net carbs per medium tomato), so portion size is important to stay within your carb limit.
What are the health benefits of eating tomato and spinach salad?
Tomato and spinach salads offer numerous health benefits due to their high vitamin, mineral, and antioxidant content. Spinach is a great source of iron and vitamin K, supporting bone health and blood production, while tomatoes contain lycopene, a powerful antioxidant linked to reduced inflammation and lower risk of chronic diseases like heart disease.
How much tomato and spinach salad should I eat as a serving?
A standard serving of a tomato and spinach salad is about 1-2 cups, which typically serves as a side dish. If using it as a main dish, aim for 3-4 cups, and consider adding a protein like grilled chicken or beans to make it more filling.
How does a tomato and spinach salad compare to other green salads?
A tomato and spinach salad is more nutrient-dense compared to salads made from iceberg lettuce. Spinach provides significantly more vitamins A, C, and K, and iron than iceberg lettuce, while tomatoes add flavor and antioxidants like lycopene, making it a more healthful option overall.
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.
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.
