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Spinach Tomato Feta Salad

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#IngredientAmountWeight
per serving
Calories
per serving
1Spinach, raw180 g45 g10
2Tomatoes, raw, grape2 cup76 g21
3Nuts, english, walnuts1 cup, chopped29.25 g191
4Cheese, Feta0.5 cup, crumbled18.75 g51
5Onions, raw, red0.25 Onion12.31 g5.4
Summary
Number of servings4
Weight of ingredients725 g
Final weight
Serving size181 g
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Analyze nutritional composition per ingredient

Spinach Tomato Feta Salad

Nutrition Facts
Portion Size181 g
Amount Per Portion279
Calories
% Daily Value *
Total Fat 23g 29 %
   Saturated Fat 3.9g ** 20 %
Cholesterol 11mg ** 4 %
Sodium 235mg 10 %
Total Carbohydrate 12g 4 %
   Dietary Fiber 4.8g 17 %
   Sugar 1.3g **
Protein 10g 20 %
Vitamin D 0mcg ** 0 %
Calcium 153mg 12 %
Iron 2.4mg 13 %
Potassium 622mg 13 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Badges: low carb


Calories by source

Fat: 75.00%Protein: 15.00%Carbs: 10.00%
Fat (75.00%)
Protein (15.00%)
Carbs (10.00%)

Spinach Tomato Feta Salad nutrition facts and analysis per 181 g

Vitamins
NutrientAmount DV
Vitamin A, RAE 238.9 mcg27 %
  Carotene, alpha 0 mcg
  Carotene, beta 2535.21 mcg
  Cryptoxanthin, alpha 0 mcg
  Cryptoxanthin, beta 0 mcg
  Lutein + zeaxanthin 5491.73 mcg
  Lutein 72.2 mcg
  Lycopene 3116 mcg
  Retinol 27.56 mcg
  Zeaxanthin 6.84 mcg
  cis-Lutein/Zeaxanthin 9.12 mcg
  cis-Lycopene 421.04 mcg
  cis-beta-Carotene 37.24 mcg
  trans-beta-Carotene 298.68 mcg
Thiamin [Vitamin B1]0.203 mg17 %
Riboflavin [Vitamin B2]0.261 mg20 %
Niacin [Vitamin B3]1.317 mg8 %
Pantothenic acid [Vitamin B5]0.196 mg4 %
Vitamin B6 0.298 mg18 %
Vitamin B12 [Cobalamin]0.32 mcg13 %
  Vitamin B12, added 0 mcg
Folate, DFE [Vitamin B9]121.96 mcg30 %
  Folate, food 121.96 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]34.7 mg39 %
Vitamin D 0 mcg0 %
Vitamin E (alpha-tocopherol) 1.88 mg13 %
  Vitamin E, added 0 mg
  Tocopherol, alpha 1.88 mg
  Tocopherol, beta 0.06 mg
  Tocopherol, delta 0.64 mg
  Tocopherol, gamma 6.7 mg
  Tocotrienol, alpha 0 mg
  Tocotrienol, beta 0 mg
  Tocotrienol, delta 0 mg
  Tocotrienol, gamma 0 mg
Vitamin K 221.6 mcg185 %
  Vitamin K1 [Phylloquinone]221.6 mcg
  Vitamin K2 [Menaquinone]0 mcg
  Dihydrophylloquinone 0 mcg
Betaine 46.3 mg
Biotin [Vitamin B7]0 mcg0 %
Choline 30.5 mg6 %

Minerals
NutrientAmount DV
Calcium 153.22 mg12 %
Copper 0.58 mg64 %
Iodine 0 mcg0 %
Iron 2.36 mg13 %
Magnesium 95.59 mg23 %
Manganese 1.51 mg66 %
Phosphorus 211.08 mg17 %
Potassium 621.64 mg13 %
Selenium 4.75 mcg9 %
Sodium 234.69 mg10 %
Zinc 1.75 mg16 %

Proteins and Amino acids

Protein by amino acid

Alanine: 2.61%Arginine: 7.31%Aspartic acid: 6.31%Cystine: 0.80%Glutamic acid: 9.62%Glycine: 2.91%Histidine: 1.40%Isoleucine: 2.40%Leucine: 4.31%Lysine: 2.00%Methionine: 0.90%Phenylalanine: 2.61%Proline: 2.51%Serine: 3.11%Threonine: 2.20%Tryptophan: 0.70%Tyrosine: 1.60%Valine: 2.91%Unspecified: 43.79%
Alanine (2.61%)
Arginine (7.31%)
Aspartic acid (6.31%)
Cystine (0.80%)
Glutamic acid (9.62%)
Glycine (2.91%)
Histidine (1.40%)
Isoleucine (2.40%)
Leucine (4.31%)
Lysine (2.00%)
Methionine (0.90%)
Phenylalanine (2.61%)
Proline (2.51%)
Serine (3.11%)
Threonine (2.20%)
Tryptophan (0.70%)
Tyrosine (1.60%)
Valine (2.91%)
Unspecified (43.79%)
NutrientAmount DV
Protein 10.19 g20 %
  Alanine 0.268 g
  Arginine 0.739 g
  Aspartic acid 0.643 g
  Cystine 0.077 g
  Glutamic acid 0.978 g
  Glycine 0.299 g
  Histidine 0.143 g13 %
  Isoleucine 0.249 g16 %
  Leucine 0.442 g13 %
  Lysine 0.202 g7 %
  Methionine 0.093 g
  Phenylalanine 0.266 g
  Proline 0.257 g
  Serine 0.32 g
  Threonine 0.229 g14 %
  Tryptophan 0.068 g17 %
  Tyrosine 0.168 g
  Valine 0.292 g15 %
  Phenylalanine + Tyrosine 0.434 g16 %
  Methionine + Cysteine 0.17 g11 %

Carbohydrates
NutrientAmount DV
Carbohydrate 12.1 g4 %
  Fiber 4.82 g17 %
  Starch 0.02 g
  Sugars 1.26 g
    Fructose 0.32 g
    Galactose 0.04 g
    Glucose 0.35 g
    Lactose 0 g
    Maltose 0 g
    Sucrose 0.95 g
  Net carbs 7.28 g

Fats and Fatty Acids

Fatty acid by type

Saturated: 18.00%Monounsaturated: 16.00%Polyunsaturated: 66.00%
Saturated (18.00%)
Monounsaturated (16.00%)
Polyunsaturated (66.00%)
NutrientAmount DV
Fat 23.318 g30 %
  Saturated fatty acids 3.92 g20 %
    Butanoic acid 0.076 g
    Decanoic acid 0.09 g
    Docosanoic acid 0 g
    Dodecanoic acid 0.102 g
    Eicosanoic acid 0.018 g
    Heptadecanoic acid 0 g
    Hexadecanoic acid 2.306 g
    Hexanoic acid 0.063 g
    Octadecanoic acid 0.813 g
    Octanoic acid 0.094 g
    Pentadecanoic acid 0 g
    Tetracosanoic acid 0 g
    Tetradecanoic acid 0.343 g
    Tridecanoic acid 0 g
  Monounsaturated fatty acids 3.402 g
    Docosenoic acid 0 g
    Eicosenoic acid 0.039 g
    Hexadecenoic acid 0.055 g
    Octadecenoic acid 3.262 g
    Tetracosenoic cis acid 0 g
    Tetradecenoic acid 0 g
  Polyunsaturated fatty acids 13.983 g
    Cis,cis-eicosadienoic n-6 acid 0 g
    Docosahexaenoic n-3 acid (DHA) 0 g
    Docosapentaenoic n-3 acid (DPA) 0 g
    Eicosadienoic acid 0 g
    Eicosapentaenoic n-3 acid (EPA) 0 g
    Eicosatetraenoic acid 0 g
    Octadecadienoic acid 11.234 g
    Octadecatetraenoic acid 0 g
    Octadecatrienoic acid 2.768 g
  Fatty acids, total trans 0 g

Sterols
NutrientAmount DV
Beta-sitosterol 25.45 mg
Campesterol 1.46 mg
Cholesterol 10.88 mg4 %
Phytosterols 4.05 mg
Stigmasterol 0 mg

Other
NutrientAmount DV
Alcohol, ethyl 0 g
Ash 1.77 g
Caffeine 0 mg
Choline, free 6.08 mg
Choline, from glycerophosphocholine 0 mg
Choline, from phosphocholine 0.46 mg
Choline, from phosphotidyl choline 0.91 mg
Choline, from sphingomyelin 0 mg
Nitrogen 0.1 g
Theobromine 0 mg
Water 133.26 g

Source:Public recipes
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Spinach Tomato Feta Salad recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
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