Spinach And Berry Salad
This spinach and berry salad provides a balanced nutritional profile with a notable protein content and moderate fat levels. Its fiber supports digestive health, while vitamins A, C, and K contribute to immune system support. Essential minerals like calcium, iron, and magnesium help maintain overall wellness. It’s a light yet nutrient-dense choice for a healthy, balanced diet.
Macro Impact
A Serving (400 g) of Spinach And Berry Salad contains 620 calories, 53 g of protein, 35 g of carbohydrates, and 31 g of fat.
Calorie Burn
How long would it take to burn off 620 calories?
- Walking3.5 mph, moderate pace110 min
- YogaModerate effort, gentle pace157 min
- SwimmingFreestyle, moderate effort81 min
- Biking12–14 mph, moderate effort59 min
- StairsStair climbing, moderate pace79 min
- Running5 mph (12 min/mile)57 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (400 g)
Carbohydrates
- Carbohydrates35 / 313 g(11%)
- Dietary Fiber5 / 38 g(13%)
- Soluble Fiber2 g
- Insoluble Fiber3 g
- Total Sugars18 g
- Added Sugars10 / 63 g(16%)
- Sugar Alcohols0 g
- Other Carbohydrates12 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat31 / 83 g(37%)
- Saturated Fat8 / 25 g(32%)
- Trans Fat0 g
- Monounsaturated Fat15 g
- Polyunsaturated Fat8 g
- Cholesterol110 / 300 mg(37%)
- Omega-30.5 g
- Omega-67.5 g
- Omega-915 g
- Oleic Acid14 g
- Capric Acid0.1 g
- Erucic Acid0.1 g
- Lauric Acid0.2 g
- Stearic Acid2.6 g
- Caprylic Acid0.1 g
- Linoleic Acid7 g
- Myristic Acid1 g
- Palmitic Acid4 g
- Linolenic Acid0.4 g
- Eicosenoic Acid0.8 g
- Arachidonic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.4 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.15 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.25 g
Protein
- Protein53 / 56 g(95%)
Amino Acids
- Lysine4.3 g
- Serine2.4 g
- Valine3.2 g
- Alanine2.7 g
- Cystine0.8 g
- Cysteine0.8 g
- Proline2.1 g
- Taurine50 mg
- Arginine3.4 g
- Histidine1.3 g
- Threonine2.2 g
- Isoleucine2.4 g
- Methionine1.3 g
- Tryptophan0.5 g
- Glutamic Acid9 g
- Aspartic Acid5.6 g
- Phenylalanine2.1 g
- Glycine2.1 g
- Leucine4 g
- Tyrosine2 g
Vitamins
- Vitamin A700 / 900 ug(78%)
- Vitamin C35 / 90 mg(39%)
- Vitamin D0.5 / 15 ug(3%)
- Vitamin E3 / 15 mg(20%)
- Vitamin K400 / 120 ug(333%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B121.5 / 2.4 ug(63%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)14 / 16 mg(88%)
- Folate150 / 400 ug(38%)
- Pantothenic Acid (B5)1.5 / 5 mg(30%)
- Biotin5 / 30 ug(17%)
- Choline100 / 550 mg(18%)
Minerals
- Calcium200 / 1,000 mg(20%)
- Iron3.5 / 8 mg(44%)
- Magnesium80 / 420 mg(19%)
- Phosphorus250 / 700 mg(36%)
- Potassium700 / 3,400 mg(21%)
- Sodium800 / 2,300 mg(35%)
- Zinc2.5 / 11 mg(23%)
- Copper0.3 / 0.9 mg(33%)
- Manganese1 / 2.3 mg(43%)
- Selenium35 / 55 ug(64%)
- Iodine25 / 150 ug(17%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride150 / 2,300 mg(7%)
Other
- Water330 / 3,700 g(9%)
- Caffeine0 mg
- Alcohol0 g
Sources
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