🧪 Nutrition Facts
- Calories 380.6
- Total Fat 30.0 g
- Saturated Fat 3.5 g
- Cholesterol 0.0 mg
- Sodium 259.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 19.0 g
- Dietary Fiber 5.0 g
- Sugars 8.0 g
- Protein 13.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 79.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 380.6 calories per serving (5 ONZ (142.0g)), Nut & Seed Salad with Pomegranate Vinaigrette is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (30.0g, 67.8% of calories), including 3.5g of saturated fat. It contains 2.7mg of iron (15% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Spring Mix, Walnuts, Almonds, Pepita Seeds, Sunflower Seeds. Pomegranate Vinaigrette: Filtered Water, Tapioca Syrup, Organic Agave Syrup, Organic White Vinegar, Pomegranate Juice Concentrate, Red Grape Juice Concentrate, Sea Salt, Lemon Juice Concentrate, Xanthan Gum, Raspberry Juice Concentrate, Black Pepper.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Nut & Seed Salad with Pomegranate Vinaigrette — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Nut & Seed Salad with Pomegranate Vinaigrette contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 380.6 kcal | 19% |
| Total Fat | 30.0 g | 38% |
| Saturated Fat | 3.5 g | 17% |
| Sodium | 259.9 mg | 11% |
| Total Carbohydrate | 19.0 g | 7% |
| Dietary Fiber | 5.0 g | 18% |
| Total Sugars | 8.0 g | 16% |
| Protein | 13.0 g | 26% |
| Calcium | 79.5 mg | 6% |
| Iron | 2.7 mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Nut & Seed Salad with Pomegranate Vinaigrette accounts for 19% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 67.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 380.6 calories in Nut & Seed Salad with Pomegranate Vinaigrette? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 28.8 min |
| Walking: 17 minutes per mile | 65.7 min |
| Cycling (Low Intensity) | 41.6 min |
| HIIT | 35.3 min |
| Pull-ups | 35.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Nut & Seed Salad with Pomegranate Vinaigrette
Is Nut & Seed Salad with Pomegranate Vinaigrette good for weight loss?
This salad is calorie-dense at 381 calories per 5 oz serving, mostly due to the nuts and seeds which provide healthy fats. While nuts and seeds are nutritious, their high fat content means portions matter for weight loss—you'd want to measure carefully or enjoy smaller servings alongside other foods.
Is Nut & Seed Salad with Pomegranate Vinaigrette good for muscle building?
With 13g of protein per serving, this salad provides a decent protein boost, though it's not exceptionally high for muscle-building goals. The nuts and seeds also deliver iron (2.7mg) and other micronutrients that support muscle function and recovery.
Is Nut & Seed Salad with Pomegranate Vinaigrette good post-workout fuel?
This isn't ideal as a primary post-workout meal since the carb-to-protein ratio is lower than what's typically recommended for recovery (19g carbs to 13g protein). Pairing it with a carb source like whole grain bread or fruit would better support muscle glycogen replenishment.
How does the fiber in Nut & Seed Salad with Pomegranate Vinaigrette support digestion?
The 5g of fiber comes from the nuts, seeds, and leafy greens, supporting healthy digestion and helping you feel fuller longer. This moderate fiber content promotes regular bowel movements and feeds beneficial gut bacteria.
What should I watch out for with Nut & Seed Salad with Pomegranate Vinaigrette?
The vinaigrette contains multiple sweeteners—tapioca syrup, agave syrup, and fruit juice concentrates—adding 8g of sugar per serving. If you're watching added sugars, consider using less dressing or preparing it with a lower-sugar vinaigrette instead.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
