Roasted Beet And Walnut Salad
This roasted beet and walnut salad is a delicious and nutritious option. It is rich in dietary fiber, supporting digestive health. The salad provides a good amount of protein and healthy fats, including omega-3s that benefit heart health. Additionally, it supplies key vitamins such as A, C, E, and K, along with important minerals like potassium, calcium, and magnesium.
Macronutrient distribution
A Serving (100 g) of Roasted Beet And Walnut Salad contains 222 calories, 4 g of protein, 20 g of carbohydrates, and 14 g of fat.
- Protein
- 4 g7%
- Carbs
- 20 g36%
- Fat
- 14 g57%
of calories
Calorie Burn
How long would it take to burn off 222 calories?
- Walking3.5 mph, moderate pace39 min
- YogaModerate effort, gentle pace56 min
- SwimmingFreestyle, moderate effort29 min
- Biking12–14 mph, moderate effort21 min
- StairsStair climbing, moderate pace28 min
- Running5 mph (12 min/mile)20 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 (100 g)
Carbohydrates
- Carbohydrates20 / 313 g(6%)
- Dietary Fiber4 / 38 g(11%)
- Soluble Fiber1.5 g
- Insoluble Fiber2.5 g
- Total Sugars10 g
- Added Sugars2 / 63 g(3%)
Fats
- Total Fat14 / 83 g(17%)
- Saturated Fat1.5 / 25 g(6%)
- Monounsaturated Fat6 g
- Polyunsaturated Fat6.5 g
- Omega-32.5 g
- Omega-64 g
- Omega-96 g
- Oleic Acid6 g
- Stearic Acid1 g
- Linoleic Acid4 g
- Myristic Acid0.2 g
- Palmitic Acid1.5 g
- Linolenic Acid0.1 g
- Eicosenoic Acid0.1 g
- Alpha-Linolenic Acid (ALA)2.5 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein4 / 56 g(7%)
Amino Acids
- Lysine0.27 g
- Serine0.16 g
- Valine0.27 g
- Alanine0.22 g
- Cystine0.06 g
- Cysteine0.06 g
- Proline0.11 g
- Arginine0.33 g
- Histidine0.11 g
- Threonine0.16 g
- Isoleucine0.22 g
- Methionine0.11 g
- Tryptophan0.06 g
- Glutamic Acid0.55 g
- Aspartic Acid0.44 g
- Phenylalanine0.22 g
- Glycine0.22 g
- Leucine0.38 g
- Tyrosine0.16 g
Vitamins
- Vitamin A250 / 900 ug(28%)
- Vitamin C5 / 90 mg(6%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K80 / 120 ug(67%)
- Vitamin B60.2 / 1.3 mg(15%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)1 / 16 mg(6%)
- Folate50 / 400 ug(13%)
- Pantothenic Acid (B5)0.3 / 5 mg(6%)
- Biotin1 / 30 ug(3%)
- Choline15 / 550 mg(3%)
Minerals
- Calcium45 / 1,000 mg(5%)
- Iron1.2 / 8 mg(15%)
- Magnesium30 / 420 mg(7%)
- Phosphorus50 / 700 mg(7%)
- Potassium300 / 3,400 mg(9%)
- Sodium240 / 2,300 mg(10%)
- Zinc1 / 11 mg(9%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.6 / 2.3 mg(26%)
- Selenium1 / 55 ug(2%)
- Iodine1 / 150 ug(1%)
- Chromium2 / 35 ug(6%)
- Molybdenum2 / 45 ug(4%)
- Chloride5 / 2,300 mg(0%)
Other
- Water85 / 3,700 g(2%)
Sources
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