Spinach & Lettuce Salad w/Clementines & Blue Cheese Recipe
Spinach & Lettuce Salad w/Clementines & Blue Cheese has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin C and Folate.
The food contains 24.7g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 12.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Spinach & Lettuce Salad w/Clementines & Blue Cheese has been given a composite ranking of 52, and in moderation.
Calorie Breakdown
| Calories from Protein | 14% | |
| Calories from Fat | 59% | |
| Calories from Carbs | 27% |
Why this is good for you
- High in Protein
- Very high in Vitamin A
- Very high in Vitamin C
- High in Calcium
- High in Folate
Why this is bad for you
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3875 IU | 77.5% | ||
| Vitamin C | 72.8 mg | 121.3% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.5 mg | 4.9% | ||
| Thiamin | 0.11 mg | 7.2% | ||
| Riboflavin | 0.23 mg | 13.5% | ||
| Niacin | 1 mg | 5% | ||
| Vitamin B6 | 0.24 mg | 12% | ||
| Folate | 113.2 mcg | 28.3% | ||
| Vitamin B12 | 0.35 mcg | 5.8% | ||
| Pantothenic Acid | 0.81 mg | 8.1% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 230 mg | 23% | ||
| Iron | 1.8 mg | 9.8% | ||
| Magnesium | 47.6 mg | 11.9% | ||
| Phosphorus | 172 mg | 17.2% | ||
| Potassium | 734.5 mg | 21% | ||
| Sodium | 986.2 mg | 41.1% | ||
| Zinc | 1.2 mg | 8% | ||
| Copper | 0.13 mg | 6.3% | ||
| Manganese | 0.48 mg | 24.2% | ||
| Selenium | 5.5 mcg | 7.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 24.7 g | 8.2% | ||
| Dietary Fiber | 4.1 g | 16.4% | ||
| Sugars | 13.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 12.9 g | 25.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 24.1 g | 37.1% | ||
| Saturated Fat | 8.4 g | 42% | ||
| Monounsaturated Fat | 2.2 g | |||
| Polyunsaturated Fat | 0.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 354 Calories from Fat 0
% Daily Value *
Total Fat 24.1 g 37.1%
Saturated Fat 8.4 g 42%
Trans Fat
Cholesterol 26.3 mg 8.8%
Sodium 986.2 mg 41.1%
Total Carbohydrates 24.7 g 8.2%
Dietary Fiber 4.1 g16.4%
Sugars 13.2 g
Protein 12.9 g 25.8%
Vitamin A 77.5% Vitamin C 121.3%
Calcium 23% Iron 9.8%
*Based on a 2000 Calorie diet
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