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Nutritional Facts: Make-Ahead Spinach and Boston Lettuce 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.

  8 cups (240g)
Baby Spinach
4 cups (220g)
boston lettuce
1/2 cup (80g)
red onions
1 cup (70g)
mushrooms
1/3 cup (0g)
gouda cheese
1/4 cup (35g)
toasted sliced almonds
1/4 cup (55g)
oil
3 tablespoons (46g)
lemon juice
2 tablespoons (6g)
fresh chives
1/2 teaspoon (3g)
Dijon mustard
1/2 teaspoon (3g)
salt
1/4 teaspoon (1g)
pepper
1 pinch (0g)
granulated sugar
Total 1 serving
Alanine (g) 0.3 0.1 0.0 0.1 n/a 0.3 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.4 0.1 0.1 0.1 n/a 0.8 0.0 n/a 0.0 0.0 0.0 0.0 n/a 2 0
Ash (g) 4.1 1.3 0.3 0.6 n/a 1.1 0.0 0.1 0.1 0.1 3.0 0.0 0.0 11 2
Aspartic acid (g) 0.6 0.3 0.1 0.1 n/a 0.9 0.0 n/a 0.0 0.0 0.0 0.0 n/a 2 0
Beta-sitosterol n/a n/a n/a 0.0 n/a 40.7 n/a n/a n/a n/a n/a n/a n/a 41 7
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 237.6 77.0 18.4 2.1 n/a 92.1 0.0 2.7 5.5 1.5 0.7 2.5 0.0 440 73
Calories 55.2 28.6 32.0 15.4 n/a 205.3 481.8 10.1 1.8 1.7 0.0 1.4 0.8 834 139
Calories (kj) 232.8 121.0 132.8 65.1 n/a 859.1 2,016.0 41.6 7.6 7.0 0.0 6.0 3.4 3,492 582
Campesterol n/a n/a n/a 1.4 n/a 1.4 n/a n/a n/a n/a n/a n/a n/a 3 0
Carbohydrates (g) 8.7 4.9 7.5 2.3 n/a 7.3 0.0 3.2 0.3 0.1 0.0 0.4 0.2 35 6
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.3 0.0 0.0 0.2 n/a 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Cystine (g) 0.1 0.0 0.0 0.0 n/a 0.1 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Dietary Fiber (g) 5.3 2.4 1.4 0.7 n/a 3.8 0.0 0.1 0.2 0.1 0.0 0.1 0.0 14 2
Folate (mcg) 465.6 160.6 15.2 11.9 n/a 18.3 0.0 9.2 6.3 0.2 0.0 0.1 0.0 687 115
Folate, DFE (mcg) 465.6 160.6 15.2 11.9 n/a 18.3 0.0 9.2 6.3 0.2 0.0 0.1 0.0 687 115
Folate, food (mcg) 465.6 160.6 15.2 11.9 n/a 18.3 0.0 9.2 6.3 0.2 0.0 0.1 0.0 687 115
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.4 1.1 1.0 0.1 n/a 0.0 n/a 0.5 n/a 0.0 n/a 0.0 0.0 3 1
Galactose (g) 0.2 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Glucose (dextrose) (g) 0.3 0.9 1.6 1.0 n/a 0.0 n/a 0.5 n/a 0.0 n/a 0.0 0.0 4 1
Glutamic acid (g) 0.8 0.5 0.2 0.2 n/a 1.8 0.0 n/a 0.0 0.0 0.0 0.0 n/a 4 1
Glycine (g) 0.3 0.1 0.0 0.1 n/a 0.5 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Histidine (g) 0.2 0.0 0.0 0.0 n/a 0.2 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Iron (mg) 6.5 2.7 0.2 0.4 n/a 1.3 0.0 0.0 0.1 0.0 0.0 0.1 0.0 11 2
Isoleucine (g) 0.4 0.1 0.0 0.1 n/a 0.2 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Lactose (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Leucine (g) 0.5 0.2 0.0 0.1 n/a 0.5 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Lysine (g) 0.4 0.1 0.0 0.1 n/a 0.2 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Magnesium (mg) 189.6 28.6 8.0 6.3 n/a 96.9 0.0 2.7 2.5 1.2 0.0 1.0 0.0 337 56
Maltose (g) 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Manganese (mg) 2.2 0.4 0.1 0.0 n/a 0.8 n/a 0.0 0.0 0.0 0.0 0.1 0.0 4 1
Methionine (g) 0.1 0.0 0.0 0.0 n/a 0.1 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 n/a 11.2 15.0 0.0 0.0 0.1 0.0 0.0 0.0 26 4
Niacin (mg) 1.7 0.8 0.1 2.5 n/a 1.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 6 1
Pantothenic acid (mg) 0.2 0.3 0.1 1.0 n/a 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 2 0
Phenylalanine (g) 0.3 0.1 0.0 0.1 n/a 0.4 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Phosphorus (mg) 117.6 72.6 23.2 60.2 n/a 162.2 0.0 3.7 3.5 2.7 0.0 0.9 0.0 446 74
Phytosterols (mg) 21.6 n/a 12.0 n/a n/a 43.8 527.6 n/a 0.5 n/a 0.0 0.5 n/a 606 101
Polyunsaturated Fat (g) 0.4 0.3 0.0 0.1 n/a 4.5 29.8 0.0 0.0 0.0 0.0 0.0 0.0 35 6
Potassium (mg) 1,339.2 523.6 116.8 222.6 n/a 245.6 0.0 47.1 17.8 3.5 0.2 7.6 0.0 2,524 421
Proline (g) 0.3 0.1 0.0 0.1 n/a 0.3 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Protein (g) 6.9 3.0 0.9 2.2 n/a 7.3 0.0 0.2 0.2 0.1 0.0 0.1 0.0 21 3
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.5 0.1 0.0 0.3 n/a 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.2 0.1 0.0 0.0 n/a 1.4 7.1 0.0 0.0 0.0 0.0 0.0 0.0 9 1
Selenium (mcg) 2.4 1.3 0.4 6.5 n/a 0.8 0.0 0.0 0.1 0.8 0.0 0.0 0.0 12 2
Serine (g) 0.2 0.1 0.0 0.1 n/a 0.3 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Sodium (mg) 189.6 11.0 3.2 3.5 n/a 1.0 0.0 0.5 0.2 28.4 1,162.7 0.1 0.0 1,400 233
Starch n/a n/a 0.0 0.0 n/a 0.3 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a 0.0 n/a 1.4 n/a n/a n/a n/a n/a n/a n/a 1 0
Sucrose (g) 0.2 0.0 0.8 0.0 n/a 1.6 n/a 0.2 n/a 0.0 n/a 0.0 0.2 3 1
Sugar (g) 1.0 2.1 3.4 1.4 n/a 1.7 0.0 1.2 0.1 0.0 0.0 0.0 0.2 11 2
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.2 0.1 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Threonine (g) 0.3 0.1 0.0 0.1 n/a 0.2 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Tocopherol, alpha (mg) 4.9 0.4 0.0 0.0 n/a 8.2 7.8 0.1 0.0 0.0 0.0 0.0 0.0 21 4
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a 0.1 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.4 0.6 0.0 0.0 n/a 0.2 n/a n/a n/a 0.1 n/a 0.0 n/a 1 0
Total Fat (g) 0.9 0.5 0.1 0.2 n/a 18.0 54.5 0.1 0.0 0.1 0.0 0.0 0.0 74 12
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 0.2 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 0.0 n/a 0.1 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Tyrosine (g) 0.3 0.0 0.0 0.0 n/a 0.2 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Valine (g) 0.4 0.1 0.0 0.2 n/a 0.3 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Vitamin A, IU (IU) 22,504.8 7,286.4 1.6 0.0 n/a 0.3 0.0 2.7 261.2 1.8 0.0 3.1 0.0 30,062 5,010
Vitamin A, RAE (mcg) 1,125.6 365.2 0.0 0.0 n/a 0.0 0.0 0.0 13.1 0.1 0.0 0.2 0.0 1,504 251
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.5 0.2 0.1 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin C (mg) 67.4 8.1 5.9 1.5 n/a 0.0 0.0 17.7 3.5 0.0 0.0 0.0 0.0 104 17
Vitamin D (IU) 0.0 0.0 0.0 4.9 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5 1
Water (g) 219.4 210.4 71.3 64.7 n/a 0.9 0.0 42.2 5.4 2.1 0.0 0.1 0.0 616 103
Zinc (mg) 1.3 0.4 0.1 0.4 n/a 1.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3 1

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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