Nutritional Facts: Pumpkin,Spinach and Feta Salad

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  3 tablespoons (25g)
pine nuts
4 cups (120g)
baby spinach leaves
3 ounces (85g)
arugula leaves
20 (340g)
cherry tomatoes
7 ounces (198g)
pumpkin
6 ounces (181g)
feta cheese
1 to taste (0g)
salt
1 to taste (3g)
black pepper
1 to taste (0g)
extra virgin olive oil
Total 1 serving
Alanine (g) 0.2 0.2 n/a 0.1 0.1 1.2 n/a n/a n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Arginine (g) 0.6 0.2 n/a 0.1 0.1 0.8 n/a n/a n/a 2 0
Ash (g) 0.7 2.1 1.2 1.7 1.6 9.4 n/a n/a n/a 17 4
Aspartic acid (g) 0.3 0.3 n/a 0.5 0.2 1.4 n/a n/a n/a 3 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Calcium (mg) 4.1 118.8 136.1 34.0 41.7 890.5 n/a n/a n/a 1,225 306
Calories 170.4 27.6 21.3 61.2 51.6 476.8 n/a n/a n/a 809 202
Calories (kj) 712.8 116.4 89.3 251.6 216.3 1,992.3 n/a n/a n/a 3,379 845
Carbohydrates (g) 3.3 4.4 3.1 13.2 12.9 7.4 n/a n/a n/a 44 11
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 160.8 n/a n/a n/a 161 40
Copper (mg) 0.3 0.2 0.1 0.2 0.3 0.1 n/a n/a n/a 1 0
Cystine (g) 0.1 0.0 n/a 0.0 0.0 0.1 n/a n/a n/a 0 0
Dietary Fiber (g) 0.9 2.6 1.4 4.1 1.0 0.0 n/a n/a n/a 10 3
Folate (mcg) 8.6 232.8 82.5 51.0 31.8 57.8 n/a n/a n/a 464 116
Folate, DFE (mcg) 8.6 232.8 82.5 51.0 31.8 57.8 n/a n/a n/a 464 116
Folate, food (mcg) 8.6 232.8 82.5 51.0 31.8 57.8 n/a n/a n/a 464 116
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Fructose (g) 0.0 0.2 n/a 4.7 n/a n/a n/a n/a n/a 5 1
Galactose (g) 0.0 0.1 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.0 0.1 n/a 4.3 n/a n/a n/a n/a n/a 4 1
Glutamic acid (g) 0.7 0.4 n/a 1.5 0.4 4.4 n/a n/a n/a 7 2
Glycine (g) 0.2 0.2 n/a 0.1 0.1 0.2 n/a n/a n/a 1 0
Histidine (g) 0.1 0.1 n/a 0.0 0.0 0.7 n/a n/a n/a 1 0
Iron (mg) 1.4 3.3 1.2 0.9 1.6 1.2 n/a n/a n/a 10 2
Isoleucine (g) 0.1 0.2 n/a 0.1 0.1 1.5 n/a n/a n/a 2 0
Lactose (g) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.3 0.3 n/a 0.1 0.1 2.5 n/a n/a n/a 3 1
Lysine (g) 0.1 0.2 n/a 0.1 0.1 2.2 n/a n/a n/a 3 1
Magnesium (mg) 63.5 94.8 40.0 37.4 23.8 34.3 n/a n/a n/a 294 73
Maltose (g) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 2.2 1.1 0.3 0.4 0.2 0.1 n/a n/a n/a 4 1
Methionine (g) 0.1 0.1 n/a 0.0 0.0 0.7 n/a n/a n/a 1 0
Monounsaturated Fat (g) 4.7 0.0 0.0 0.1 0.0 8.4 n/a n/a n/a 13 3
Niacin (mg) 1.1 0.9 0.3 2.0 1.2 1.8 n/a n/a n/a 7 2
Pantothenic acid (mg) 0.1 0.1 0.4 0.3 0.6 1.7 n/a n/a n/a 3 1
Phenylalanine (g) 0.1 0.2 n/a 0.1 0.1 1.2 n/a n/a n/a 2 0
Phosphorus (mg) 145.5 58.8 44.2 81.6 87.3 608.7 n/a n/a n/a 1,026 257
Phytosterols (mg) 35.7 10.8 n/a 23.8 23.8 n/a n/a n/a n/a 94 24
Polyunsaturated Fat (g) 8.6 0.2 0.3 0.3 0.0 1.1 n/a n/a n/a 10 3
Potassium (mg) 151.1 669.6 313.9 805.8 674.8 112.0 n/a n/a n/a 2,727 682
Proline (g) 0.2 0.1 n/a 0.1 0.1 2.5 n/a n/a n/a 3 1
Protein (g) 3.5 3.4 2.2 3.0 2.0 25.7 n/a n/a n/a 40 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 225.8 n/a n/a n/a 226 56
Riboflavin (mg) 0.1 0.2 0.1 0.1 0.2 1.5 n/a n/a n/a 2 1
Saturated Fat (g) 1.2 0.1 0.1 0.1 0.1 27.0 n/a n/a n/a 29 7
Selenium (mcg) 0.2 1.2 0.3 0.0 0.6 27.1 n/a n/a n/a 29 7
Serine (g) 0.2 0.1 n/a 0.1 0.1 2.1 n/a n/a n/a 3 1
Sodium (mg) 0.5 94.8 23.0 17.0 2.0 2,015.8 n/a n/a n/a 2,153 538
Starch (g) 0.4 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.9 0.1 n/a 0.0 n/a n/a n/a n/a n/a 1 0
Sugar (g) 0.9 0.5 1.7 8.9 2.7 7.4 n/a n/a n/a 22 6
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Thiamin (mg) 0.1 0.1 0.0 0.1 0.1 0.3 n/a n/a n/a 1 0
Threonine (g) 0.1 0.1 n/a 0.1 0.1 1.2 n/a n/a n/a 2 0
Tocopherol, alpha (mg) 2.4 2.4 0.4 1.8 2.1 0.3 n/a n/a n/a 9 2
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 2.8 0.2 n/a 0.4 n/a n/a n/a n/a n/a 3 1
Total Fat (g) 17.3 0.5 0.6 0.7 0.2 38.4 n/a n/a n/a 58 14
Tryptophan (g) 0.0 0.0 n/a 0.0 0.0 0.4 n/a n/a n/a 0 0
Tyrosine (g) 0.1 0.1 n/a 0.0 0.1 1.2 n/a n/a n/a 2 0
Valine (g) 0.2 0.2 n/a 0.1 0.1 1.9 n/a n/a n/a 2 1
Vitamin A, IU (IU) 7.3 11,252.4 2,018.4 2,832.2 14,654.6 762.2 n/a n/a n/a 31,527 7,882
Vitamin A, RAE (mcg) 0.3 562.8 101.2 142.8 732.3 225.8 n/a n/a n/a 1,765 441
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 3.1 n/a n/a n/a 3 1
Vitamin B-6 (mg) 0.0 0.2 0.1 0.3 0.1 0.8 n/a n/a n/a 1 0
Vitamin C (mg) 0.2 33.7 12.8 46.6 17.9 0.0 n/a n/a n/a 111 28
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 28.9 n/a n/a n/a 29 7
Water (g) 0.6 109.7 78.0 321.4 181.8 99.7 n/a n/a n/a 791 198
Zinc (mg) 1.6 0.6 0.4 0.6 0.6 5.2 n/a n/a n/a 9 2

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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