Spinach-Mushroom Salad Recipe
Spinach-Mushroom Salad has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Vitamin A, Vitamin B12, Riboflavin and Folate.
The food contains 3.7g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 16.8 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 average MUFA and average 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".
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Spinach-Mushroom Salad has been given a composite ranking of 48, and in moderation.
Calorie Breakdown
| Calories from Protein | 21% | |
| Calories from Fat | 74% | |
| Calories from Carbs | 5% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin A
- High in Vitamin E
- Very high in Riboflavin
- High in Vitamin B12
- Very high in Folate
Why this is bad for you
- Very high in Cholesterol
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3635 IU | 72.7% | ||
| Vitamin C | 10.9 mg | 18.1% | ||
| Vitamin D | 77.6 IU | 19.4% | ||
| Vitamin E | 4.8 mg | 15.9% | ||
| Thiamin | 0.12 mg | 8% | ||
| Riboflavin | 0.76 mg | 44.6% | ||
| Niacin | 1 mg | 5% | ||
| Vitamin B6 | 0.25 mg | 12.7% | ||
| Folate | 120.4 mcg | 30.1% | ||
| Vitamin B12 | 1.2 mcg | 20.6% | ||
| Pantothenic Acid | 1.8 mg | 18.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 92 mg | 9.2% | ||
| Iron | 2.7 mg | 15% | ||
| Magnesium | 38.4 mg | 9.6% | ||
| Phosphorus | 250 mg | 25% | ||
| Potassium | 382.2 mg | 10.9% | ||
| Sodium | 328.8 mg | 13.7% | ||
| Zinc | 1.6 mg | 10.8% | ||
| Copper | 0.12 mg | 5.8% | ||
| Manganese | 0.31 mg | 15.6% | ||
| Selenium | 39.8 mcg | 56.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 3.7 g | 1.2% | ||
| Dietary Fiber | 0.9 g | 3.6% | ||
| Sugars | 0.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 16.8 g | 33.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 26.3 g | 40.5% | ||
| Saturated Fat | 4.8 g | 24% | ||
| Monounsaturated Fat | 12.8 g | |||
| Polyunsaturated Fat | 5.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 318 Calories from Fat 0
% Daily Value *
Total Fat 26.3 g 40.5%
Saturated Fat 4.8 g 24%
Trans Fat
Cholesterol 523.3 mg 174.4%
Sodium 328.8 mg 13.7%
Total Carbohydrates 3.7 g 1.2%
Dietary Fiber 0.9 g3.6%
Sugars 0.5 g
Protein 16.8 g 33.6%
Vitamin A 72.7% Vitamin C 18.1%
Calcium 9.2% Iron 15%
*Based on a 2000 Calorie diet
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