🧪 Nutrition Facts
- Calories 45.0
- Total Fat 1.5 g
- Saturated Fat 0.5 g
- Cholesterol 60.0 mg
- Sodium 65.0 mg
- Potassium 395.0 mg
- Total Carbohydrate 5.0 g
- Dietary Fiber 2.0 g
- Sugars 1.0 g
- Protein 4.0 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 60.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.0 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
Spinach Salad is a very low-calorie food at 45.0 calories per serving (1 cup (100.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 5.0g per serving (40.4% of calories). It contains 2.0mg of iron (11% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ 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
Spinach, Hard Cooked Eggs [eggs, Water, Citric Acid, Potassium Sorbate, Sodium Benzoate as a Preservative], Grape Tomatoes, Carrots, Red Onion
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Benzoate, Potassium Sorbate
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 Spinach Salad — 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 Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 45.0 kcal | 2.2% |
| Total Fat | 1.5 g | 2% |
| Saturated Fat | 0.5 g | 2% |
| Cholesterol | 60.0 mg | 20% |
| Sodium | 65.0 mg | 3% |
| Total Carbohydrate | 5.0 g | 2% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 1.0 g | 2% |
| Protein | 4.0 g | 8% |
| Calcium | 60.0 mg | 5% |
| Iron | 2.0 mg | 11% |
| Potassium | 395.0 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
Spinach Salad accounts for 2.2% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 40.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 45.0 calories in Spinach Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 3.4 min |
| Walking: 17 minutes per mile | 7.8 min |
| Cycling (Low Intensity) | 4.9 min |
| HIIT | 4.2 min |
| Resistance Band Training | 9.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Spinach Salad
Is Spinach Salad good for weight loss?
At just 45 calories per cup with 2g of fiber and 4g of protein, spinach salad is an excellent choice for weight loss. You can eat a satisfying portion without consuming many calories, and the fiber and protein help keep you feeling full longer.
Is Spinach Salad a good snack for kids?
Most kids enjoy the sweet grape tomatoes and colorful mix of vegetables, though some may need encouragement with the spinach and red onion. The hard-cooked eggs add protein and a familiar texture that appeals to many children.
What vitamins or minerals stand out in Spinach Salad?
Spinach provides impressive amounts of iron (2mg per cup) and potassium (395mg), both important for energy and heart health. The carrots add vitamin A, while the tomatoes contribute lycopene and vitamin C.
What diets does Spinach Salad suit?
This salad works well for keto, paleo, Mediterranean, and vegetarian diets. It's naturally low in carbs and fits easily into most eating patterns focused on whole foods.
What does Spinach Salad pair well with for a balanced meal?
Pair this with grilled chicken, salmon, or tofu to round out the protein content and create a complete meal. A vinaigrette dressing with healthy fats from olive oil will help your body absorb the fat-soluble vitamins in the vegetables.
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.
