Spinach Salad Calories
Spinach is a power plant that has loads of health benefits attached to it. Spinach is one of the most healthiest of all the leafy and green vegetables. It is loaded with folate, carotenoids and precious antioxidants properties. Just like most of the green vegetables, spinach also loses its nutritional value if overcooked and kept under normal room temperature for a long period of time. No doubt why people are so crazy about the spinach salad which along with having the nutritional qualities of spinach, is also impacted by other healthy vegetables and add-ons, that are put in it.
Boiled eggs and other vegetables, fruits and healthy substances like avocado, bacon, etc., contribute to the spinach salad calories and nutritional value as well. The calories basically depend on what the person prefers. Meaning, to make it more healthy one can add healthier fruits and vegetables to it, while to cut down on calories, one can definitely reduce ingredients that he/she thinks, are unhealthy for them. By taking such minute factors in consideration, we can say that spinach salad still remains one of the most healthiest of salads that could be adored even by weight watchers.
Spinach Salad Nutritional Facts
Spinach salad is a super-food, having too many nutritional benefits for a healthy body and mind. It is loaded with many important vitamins, especially, vitamin A, vitamin C, vitamin B6, folic acid (vitamin B9), vitamin B12 and minerals like calcium, zinc, iron, potassium and many such health constituents. All these constituents make spinach salad very important of the food recipes that should be consumed by a person on a regular basis. The calories get relatively reduced, provided it is cut back on the accounts of other ingredients and vegetables.
Baby spinach, combined with other nutritional vegetables like zucchini, cremini mushrooms, carrots, lettuce, bell peppers, cucumbers and only a few drops of mayonnaise, is very healthy and also low on calories. The calories can increase by adding too much mayonnaise, chicken breast, boiled eggs and various kinds of bean. Taking all these things into consideration, here is a table that describes the nutritional facts in 1 cup of spinach salad.
| Nutrition | Amount | DV (%) |
| Total Fat | 4.81g | 7% |
| Saturated Fat | 1.4g | 7% |
| Polyunsaturated Fat | 0.67g | - |
| Mono-unsaturated Fat | 2.17g | - |
| Cholesterol | 77.21mg | 26% |
| Carbohydrates | 11.33mg | 4% |
| Protein | 5.07g | 10% |
| Potassium | 242mg | 7% |
| Sodium | 226.86mg | 9% |
| Dietary Fibers | 1.57g | 6% |
Here is a table that describes the nutritional facts, vitamins in 1 cup of the spinach salad.
| Nutrition | Amount |
| Vitamin A | 31% |
| Vitamin C | 11% |
| Vitamin D | 4% |
| Vitamin E | 2% |
| Thiamin | 6% |
| Riboflavin | 14% |
| Folate | 16% |
| Calcium | 5% |
| Phosphorus | 8% |
| Magnesium | 7% |
Along with the above mentioned nutrition, spinach salad also consists fair amount of niacin (8%), vitamin B6 (5%), vitamin B12 (4%), zinc (4%) and copper (8%). All in all, spinach salad is a complete food for any person who desires complete health. Spinach salad is a very healthy recipe for people suffering with anemia and also for expecting mothers. Spinach salad calories are a 'bit' high but they are relatively manageable, compared with the other foods that we tend to consume.
Calories in Spinach Salad
After getting to know about all other nutrition facts about spinach salad, the obvious question would be about its calories. Well, don't worry, here is a detailed calorie count on the basis of its preparation method and serving size.
| Serving Size | Calories | Calories from Fat |
| 85g Baby Spinach Salad (3oz) | 20 | - |
| 1 Cup Spinach Salad | 107.59 | 43.26 |
| 1 Serving of Spinach Salad | 130 | 47 |
| 1 Serving of Spinach Salad, Grilled Shrimp | 238 | 198 |
| 1 Serving of Spinach Salad, Blue Cheese Dressing | 150 | 74 |
| 1 Serving of Spinach Salad, Bacon Dressing | 275 | 168 |
| 1 Serving of Spinach Salad, Feta Dressing | 305 | 243 |
| 1 Serving of Strawberry Spinach Salad | 475 | 210 |
As we can see, plain spinach salad that has small amounts of additional ingredients and less amount of heavy spinach salad dressings is very low on calories, while the calories get a real boost, when combined with heavy cheese dressings and other high calorie foods. Overall, the calories is not an issue to worry about, if preparation methods are healthy and performed with keeping all the nutritional facts in mind.
Well, spinach salad, and spinach in general, is a very healthy and nutritious vegetable that must form a part of a healthy diet of a person.
