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Nutritional Facts: Pumpkin (Squash) & Spinach 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.

  600 g (600g)
butternut pumpkin
2 teaspoons (9g)
olive oil
2 teaspoons (14g)
honey
2 teaspoons (6g)
sesame seeds
1 tablespoon (15g)
fresh lemon juice
1 tablespoon (21g)
honey
2 tablespoons (27g)
extra virgin olive oil
2 teaspoons (0g)
coarse grain mustard
150 g (150g)
baby spinach leaves
75 g (75g)
pine nuts
Total 1 serving
Alanine (g) 0.3 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0.2 0.5 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 0.3 0.0 0.0 0.2 n/a 0.0 0.0 n/a 0.2 1.8 3 0
Ash (g) 4.8 0.0 0.0 0.3 0.0 0.0 0.0 n/a 2.6 1.9 10 2
Aspartic acid (g) 0.6 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0.4 1.0 2 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 288.0 0.1 0.8 57.9 0.9 1.3 0.3 n/a 148.5 12.0 510 85
Calories 270.0 79.6 42.1 34.0 3.2 63.8 238.7 n/a 34.5 504.8 1,271 212
Calories (kj) 1,128.0 332.9 176.3 142.4 13.4 267.1 998.7 n/a 145.5 2,112.0 5,316 886
Carbohydrates (g) 70.1 0.0 11.4 1.4 1.0 17.3 0.0 n/a 5.4 9.8 117 19
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Copper (mg) 0.4 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.2 1.0 2 0
Cystine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.1 0.2 0 0
Dietary Fiber (g) 12.0 0.0 0.0 0.7 0.0 0.0 0.0 n/a 3.3 2.8 19 3
Folate (mcg) 162.0 0.0 0.3 5.8 2.9 0.4 0.0 n/a 291.0 25.5 488 81
Folate, DFE (mcg) 162.0 0.0 0.3 5.8 2.9 0.4 0.0 n/a 291.0 25.5 488 81
Folate, food (mcg) 162.0 0.0 0.3 5.8 2.9 0.4 0.0 n/a 291.0 25.5 488 81
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Fructose (g) 5.9 n/a 5.7 n/a 0.2 8.6 n/a n/a 0.2 0.1 21 3
Galactose (g) 0.0 n/a 0.4 n/a 0.0 0.7 n/a n/a 0.2 0.0 1 0
Glucose (dextrose) (g) 5.9 n/a 5.0 n/a 0.1 7.5 n/a n/a 0.2 0.1 19 3
Glutamic acid (g) 1.0 0.0 0.0 0.2 n/a 0.0 0.0 n/a 0.5 2.2 4 1
Glycine (g) 0.2 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0.2 0.5 1 0
Histidine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.1 0.3 0 0
Iron (mg) 4.2 0.1 0.1 0.9 0.0 0.1 0.2 n/a 4.1 4.1 14 2
Isoleucine (g) 0.2 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.2 0.4 1 0
Lactose (g) 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Leucine (g) 0.3 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0.3 0.7 2 0
Lysine (g) 0.2 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.3 0.4 1 0
Magnesium (mg) 204.0 0.0 0.3 20.8 0.9 0.4 0.0 n/a 118.5 188.3 533 89
Maltose (g) 0.0 n/a 0.2 n/a 0.0 0.3 n/a n/a 0.0 0.0 1 0
Manganese (mg) 1.2 0.0 0.0 0.1 0.0 0.0 0.0 n/a 1.3 6.6 9 2
Methionine (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.1 0.2 0 0
Monounsaturated Fat (g) 0.0 6.6 0.0 1.1 0.0 0.0 19.7 n/a 0.0 14.1 42 7
Niacin (mg) 7.2 0.0 0.0 0.3 0.0 0.0 0.0 n/a 1.1 3.3 12 2
Pantothenic acid (mg) 2.4 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.2 3 0
Phenylalanine (g) 0.2 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0.2 0.4 1 0
Phosphorus (mg) 198.0 0.0 0.6 37.4 1.2 0.8 0.0 n/a 73.5 431.3 743 124
Phytosterols n/a 19.9 n/a 42.4 n/a n/a 59.7 n/a 13.5 105.8 241 40
Polyunsaturated Fat (g) 0.3 0.9 0.0 1.3 0.0 0.0 2.8 n/a 0.2 25.6 31 5
Potassium (mg) 2,112.0 0.1 7.2 27.8 15.2 10.9 0.3 n/a 837.0 447.8 3,458 576
Proline (g) 0.2 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.2 0.5 1 0
Protein (g) 6.0 0.0 0.0 1.1 0.1 0.1 0.0 n/a 4.3 10.3 22 4
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Riboflavin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.3 0.2 1 0
Saturated Fat (g) 0.1 1.2 0.0 0.4 0.0 0.0 3.7 n/a 0.1 3.7 9 2
Selenium (mcg) 3.0 0.0 0.1 2.0 0.0 0.2 0.0 n/a 1.5 0.5 7 1
Serine (g) 0.2 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0.2 0.6 1 0
Sodium (mg) 24.0 0.2 0.6 0.7 0.1 0.8 0.5 n/a 118.5 1.5 147 24
Starch n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 1.1 1 0
Sucrose (g) 1.3 n/a 0.1 n/a 0.1 0.2 n/a n/a 0.1 2.6 4 1
Sugar (g) 13.2 0.0 11.4 0.0 0.4 17.2 0.0 n/a 0.6 2.7 46 8
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.6 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.3 1 0
Threonine (g) 0.2 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.2 0.3 1 0
Tocopherol, alpha (mg) 8.6 1.3 0.0 0.0 0.0 0.0 3.9 n/a 3.0 7.0 24 4
Tocopherol, beta n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Tocopherol, gamma n/a 0.1 n/a n/a n/a n/a 0.2 n/a 0.3 8.4 9 1
Total Fat (g) 0.6 9.0 0.0 3.0 0.0 0.0 27.0 n/a 0.6 51.3 91 15
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.1 0.1 0 0
Tyrosine (g) 0.2 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.2 0.4 1 0
Valine (g) 0.3 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0.2 0.5 1 0
Vitamin A, IU (IU) 63,780.0 0.0 0.0 0.5 0.9 0.0 0.0 n/a 14,065.5 21.8 77,869 12,978
Vitamin A, RAE (mcg) 3,192.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 703.5 0.8 3,896 649
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 0.9 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.3 0.1 1 0
Vitamin C (mg) 126.0 0.0 0.1 0.0 5.7 0.1 0.0 n/a 42.2 0.6 175 29
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Water (g) 518.5 0.0 2.4 0.3 13.6 3.6 0.0 n/a 137.1 1.7 677 113
Zinc (mg) 0.9 0.0 0.0 0.5 0.0 0.0 0.0 n/a 0.8 4.8 7 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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