🧪 Nutrition Facts
- Calories 678.9
- Total Fat 49.0 g
- Saturated Fat 10.0 g
- Cholesterol 35.7 mg
- Sodium 468.5 mg
- Potassium 0.0 mg
- Total Carbohydrate 47.0 g
- Dietary Fiber 11.1 g
- Sugars 13.0 g
- Protein 21.0 g
- Vitamin A 19500.6 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 162.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 401.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 5.4 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
At 678.9 calories per serving (1 Serving (397.0g)), Spinach & Goat Cheese Salad Bowl is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (49.0g, 61.8% of calories), including 10.0g of saturated fat. It's a good source of dietary fiber at 11.1g per serving (40% 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
Kale, Spinach, Wild Maine Blueberry Vinaigrette (high Oleic Sunflower Oil, Red Wine Vinegar, Filtered Water, Lightly Filtered Cane Juice, Brown Rice Syrup, Blueberry Juice Concentrate, Lemon Juice Concentrate, Sea Salt, Dried Wild Maine Blueberries, Vitamin E), Goat Cheese (pasteurized Goat's Milk, Salt, Lactic Starters, Rennet), Beets, Almonds, Red Onion.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Spinach & Goat Cheese Salad Bowl. 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 Spinach & Goat Cheese Salad Bowl — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Spinach & Goat Cheese Salad Bowl contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 678.9 kcal | 33.9% |
| Total Fat | 49.0 g | 63% |
| Saturated Fat | 10.0 g | 50% |
| Cholesterol | 35.7 mg | 12% |
| Sodium | 468.5 mg | 20% |
| Total Carbohydrate | 47.0 g | 17% |
| Dietary Fiber | 11.1 g | 40% ✅ |
| Total Sugars | 13.0 g | 26% |
| Protein | 21.0 g | 42% ✅ |
| Vitamin A | 19500.6 IU | 390% ⭐ |
| Vitamin C | 162.0 mg | 180% ⭐ |
| Calcium | 401.0 mg | 31% ✅ |
| Iron | 5.4 mg | 30% ✅ |
* 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
Spinach & Goat Cheese Salad Bowl accounts for 33.9% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 61.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 678.9 calories in Spinach & Goat Cheese Salad Bowl? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 51.3 min |
| Walking: 17 minutes per mile | 117.1 min |
| Cycling (Low Intensity) | 74.2 min |
| HIIT | 62.9 min |
| Rugby | 60.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Spinach & Goat Cheese Salad Bowl
Is Spinach & Goat Cheese Salad Bowl good for weight loss?
At 679 calories per serving, this salad is moderate in calories but nutrient-dense, making it satisfying without excess. The 11g of fiber and solid protein content (21g) help you feel full longer, which supports weight management efforts.
Is Spinach & Goat Cheese Salad Bowl good for muscle building?
With 21g of protein from the goat cheese and almonds, this salad provides a decent amino acid foundation for muscle repair and growth. Pairing it with a separate protein source would be more effective for dedicated muscle-building goals.
Is Spinach & Goat Cheese Salad Bowl good post-workout fuel?
This salad works reasonably well post-workout with its 21g protein and 47g carbs, though it's on the higher end calorically if you're looking for a lighter recovery meal. The carbs come primarily from the vegetables and vinaigrette rather than fast-digesting sources, so adding a piece of fruit or grains would round out recovery nutrition.
Is Spinach & Goat Cheese Salad Bowl heart-healthy?
The salad is heart-healthy overall—spinach, kale, and blueberries are all nutrient-dense foods rich in antioxidants, and the high-oleic sunflower oil is a better choice than many alternatives. At 35.7mg cholesterol and only 10g saturated fat, this meal fits well within heart-healthy guidelines.
What should I watch out for with Spinach & Goat Cheese Salad Bowl?
The fat content is fairly high at 49g per serving, mostly from the oil-based vinaigrette and almonds, so portions matter if you're watching total fat intake. While the sodium level (469mg) is reasonable, the added sugars in the vinaigrette (brown rice syrup and cane juice) contribute 13g of sugar to an otherwise vegetable-forward dish.
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.
