Calories in spinach and walnut salad
A typical serving of spinach and walnut salad provides about 188 calories. Here are the full macros and nutrition facts.
Per serving · 1 medium plate (150 g)
Calories
188kcal
Protein
6.1g
Carbs
9.8g
Fat
15.3g
Per 100 g
| Calories | 125 kcal |
| Protein | 4.1 g |
| Carbs | 6.5 g |
| Fat | 10.2 g |
| Saturated fat | 1.4 g |
| Fiber | 2.4 g |
| Sugars | 2.5 g |
| Sodium | 140 mg |
Data based on Open Food Facts and public nutrition databases.
A base of fresh baby spinach leaves combined with crunchy walnuts, often accompanied by goat cheese or dried cranberries.
Nutritional benefits
- Excellent supply of plant-based iron and folic acid
- Healthy Omega-3 fats from the walnuts
- Potent antioxidant effect from polyphenols
How to prepare it
- 1.Lightly toast the walnuts before adding to enhance their aroma
- 2.Use baby spinach for a tender and sweeter taste than mature spinach
- 3.A honey mustard dressing perfectly complements the spinach flavor
Lighter alternatives
Lamb's lettuce salad
Milder flavor and delicate texture
Spinach with pine nuts
Classic Mediterranean variation
Arugula salad
Provides a different peppery and bitter touch
Healthy tip
Add some strawberry slices or mandarin segments to add Vitamin C and facilitate iron absorption.
Frequently asked questions
Is the iron in spinach well absorbed?
To improve plant iron absorption, add a Vitamin C source like lemon or strawberries.
Is it better raw or cooked?
Raw keeps Vitamin C and folate better, while cooked reduces oxalates.
Can I use other nuts?
Yes, almonds or pecans work very well.
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