🧪 Nutrition Facts
- Calories 289.8
- Total Fat 17.0 g
- Saturated Fat 1.5 g
- Cholesterol 0.0 mg
- Sodium 160.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 33.0 g
- Dietary Fiber 5.0 g
- Sugars 12.0 g
- Protein 4.0 g
- Vitamin A 5000.4 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 5.9 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 59.4 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.4 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
With 289.8 calories per serving (1 Serving (180.0g)), Garden Salad with Fruit and Nuts is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (17.0g, 50.8% of calories), including 1.5g of saturated fat. It's a good source of dietary fiber at 5.0g per serving (18% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Mixed Greens, Cucumber, Carrot, Orange Balsamic Dressing (canola Oil, Orange Juice Concentrate, Balsamic Vinegar, Red Wine Vinegar, Dijon Mustard, Granulated Sugar, Garlic Powder, Salt), Raisins, Almond, Cashew, Cranberries, Apricot.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Garden Salad with Fruit and Nuts. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Garden Salad with Fruit and Nuts — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Garden Salad with Fruit and Nuts contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 289.8 kcal | 14.5% |
| Total Fat | 17.0 g | 22% |
| Saturated Fat | 1.5 g | 7% |
| Sodium | 160.2 mg | 7% |
| Total Carbohydrate | 33.0 g | 12% |
| Dietary Fiber | 5.0 g | 18% ✅ |
| Total Sugars | 12.0 g | 24% |
| Protein | 4.0 g | 8% |
| Vitamin A | 5000.4 IU | 100% ⭐ |
| Vitamin C | 5.9 mg | 7% |
| Calcium | 59.4 mg | 5% |
| Iron | 1.4 mg | 8% |
* 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
Garden Salad with Fruit and Nuts accounts for 14.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 50.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 289.8 calories in Garden Salad with Fruit and Nuts? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.9 min |
| Walking: 17 minutes per mile | 50.0 min |
| Cycling (Low Intensity) | 31.7 min |
| HIIT | 26.8 min |
| Walking: 19 minutes per mile | 57.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Garden Salad with Fruit and Nuts
Is Garden Salad with Fruit and Nuts good for weight loss?
At about 290 calories per serving, this salad is reasonable for weight loss, though the nuts and dried fruit do add calories. The 5g of fiber and 4g of protein help create some satiety, but watch portion sizes since nuts and dried fruits are calorie-dense.
How does the fiber in Garden Salad with Fruit and Nuts support digestion?
The 5g of fiber comes from the mixed greens, vegetables, and dried fruits, which supports healthy digestion and helps maintain steady blood sugar levels. Fiber also promotes gut health and can help you feel fuller longer.
Is Garden Salad with Fruit and Nuts a good snack for kids?
Kids often enjoy the natural sweetness of raisins, cranberries, and oranges in this salad, along with the crunch of nuts and vegetables. Just be mindful that whole nuts may pose a choking risk for very young children, and you might need to adjust the dressing to suit their taste preferences.
What diets does Garden Salad with Fruit and Nuts suit?
This salad works well for most eating patterns, including vegetarian, Mediterranean, and general healthy-eating diets. It's also suitable for low-sodium diets given its moderate sodium content of 160mg.
What should I watch out for with Garden Salad with Fruit and Nuts?
The dried fruits (raisins, cranberries, apricots) and sugary dressing contribute 12g of sugar per serving, which is moderately high. If you're tracking added sugars or sodium intake, consider using less dressing or choosing a lighter vinaigrette.
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.
