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Nutritional Facts: Watercress, Pear, Blue Cheese and Walnut 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.

  75 g (75g)
watercress
1 large (230g)
pears
50 g (50g)
blue cheese
12 (24g)
walnut halves
4 tablespoons (54g)
extra virgin olive oil
2 tablespoons (31g)
lemon juice
1 to taste (0g)
salt
1 to taste (3g)
black pepper
Total 1 serving
Alanine (g) 0.1 0.0 0.3 0.2 0.0 n/a n/a n/a 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 0.1 0.0 0.4 0.6 0.0 n/a n/a n/a 1 1
Ash (g) 0.9 0.8 2.5 0.4 0.0 0.1 n/a n/a 5 2
Aspartic acid (g) 0.1 0.2 0.7 0.4 0.0 n/a n/a n/a 2 1
Beta-sitosterol n/a n/a n/a 15.6 n/a n/a n/a n/a 16 8
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 90.0 20.7 262.4 23.9 0.5 1.8 n/a n/a 399 200
Calories 8.3 133.4 175.4 159.2 477.4 6.7 n/a n/a 960 480
Calories (kj) 34.5 556.6 734.1 666.5 1,997.5 27.8 n/a n/a 4,017 2,008
Campesterol n/a n/a n/a 1.7 n/a n/a n/a n/a 2 1
Carbohydrates (g) 1.0 35.6 1.2 3.3 0.0 2.1 n/a n/a 43 22
Cholesterol (mg) 0.0 0.0 37.3 0.0 0.0 0.0 n/a n/a 37 19
Copper (mg) 0.1 0.2 0.0 0.4 0.0 0.0 n/a n/a 1 0
Cystine (g) 0.0 0.0 0.1 0.1 0.0 n/a n/a n/a 0 0
Dietary Fiber (g) 0.4 7.1 0.0 1.6 0.0 0.1 n/a n/a 9 5
Folate (mcg) 6.8 16.1 17.9 23.9 0.0 6.1 n/a n/a 71 35
Folate, DFE (mcg) 6.8 16.1 17.9 23.9 0.0 6.1 n/a n/a 71 35
Folate, food (mcg) 6.8 16.1 17.9 23.9 0.0 6.1 n/a n/a 71 35
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose n/a 14.3 n/a 0.0 n/a 0.3 n/a n/a 15 7
Galactose n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 6.3 n/a 0.0 n/a 0.3 n/a n/a 7 3
Glutamic acid (g) 0.1 0.1 2.6 0.7 0.0 n/a n/a n/a 3 2
Glycine (g) 0.1 0.0 0.2 0.2 0.0 n/a n/a n/a 1 0
Histidine (g) 0.0 0.0 0.4 0.1 0.0 n/a n/a n/a 1 0
Iron (mg) 0.2 0.4 0.2 0.7 0.3 0.0 n/a n/a 2 1
Isoleucine (g) 0.1 0.0 0.6 0.2 0.0 n/a n/a n/a 1 0
Lactose n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Leucine (g) 0.1 0.0 1.0 0.3 0.0 n/a n/a n/a 1 1
Lysine (g) 0.1 0.0 0.9 0.1 0.0 n/a n/a n/a 1 1
Magnesium (mg) 15.8 16.1 11.4 38.5 0.0 1.8 n/a n/a 84 42
Maltose n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.2 0.1 0.0 0.8 0.0 0.0 n/a n/a 1 1
Methionine (g) 0.0 0.0 0.3 0.1 0.0 n/a n/a n/a 0 0
Monounsaturated Fat (g) 0.0 0.1 3.9 2.2 39.4 0.0 n/a n/a 46 23
Niacin (mg) 0.2 0.4 0.5 0.3 0.0 0.0 n/a n/a 1 1
Pantothenic acid (mg) 0.2 0.1 0.9 0.1 0.0 0.0 n/a n/a 1 1
Phenylalanine (g) 0.1 0.0 0.5 0.2 0.0 n/a n/a n/a 1 0
Phosphorus (mg) 45.0 25.3 192.3 84.2 0.0 2.4 n/a n/a 349 175
Phytosterols n/a 18.4 n/a 17.5 119.3 n/a n/a n/a 155 78
Polyunsaturated Fat (g) 0.0 0.1 0.4 11.5 5.7 0.0 n/a n/a 18 9
Potassium (mg) 247.5 273.7 127.2 107.4 0.5 31.4 n/a n/a 788 394
Proline (g) 0.1 0.0 1.0 0.2 0.0 n/a n/a n/a 1 1
Protein (g) 1.7 0.9 10.6 3.7 0.0 0.1 n/a n/a 17 9
Retinol (mcg) 0.0 0.0 95.4 0.0 0.0 0.0 n/a n/a 95 48
Riboflavin (mg) 0.1 0.1 0.2 0.0 0.0 0.0 n/a n/a 0 0
Saturated Fat (g) 0.0 0.0 9.3 1.5 7.5 0.0 n/a n/a 18 9
Selenium (mcg) 0.7 0.2 7.2 1.2 0.0 0.0 n/a n/a 9 5
Serine (g) 0.0 0.0 0.6 0.2 0.0 n/a n/a n/a 1 0
Sodium (mg) 30.8 2.3 693.3 0.5 1.1 0.3 n/a n/a 728 364
Starch n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Stigmasterol n/a n/a n/a 0.2 n/a n/a n/a n/a 0 0
Sucrose n/a 1.8 n/a 0.6 n/a 0.1 n/a n/a 3 1
Sugar (g) 0.2 22.5 0.2 0.6 0.0 0.8 n/a n/a 24 12
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.1 0.0 0.0 0.1 0.0 0.0 n/a n/a 0 0
Threonine (g) 0.1 0.0 0.4 0.1 0.0 n/a n/a n/a 1 0
Tocopherol, alpha (mg) 0.8 0.3 0.1 0.2 7.7 0.0 n/a n/a 9 5
Tocopherol, beta n/a 0.0 n/a 0.0 0.1 n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.5 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.1 n/a 5.1 0.4 n/a n/a n/a 6 3
Total Fat (g) 0.1 0.3 14.3 15.9 54.0 0.1 n/a n/a 85 42
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.2 0.0 0.0 n/a n/a n/a 0 0
Tyrosine (g) 0.0 0.0 0.6 0.1 0.0 n/a n/a n/a 1 0
Valine (g) 0.1 0.0 0.8 0.2 0.0 n/a n/a n/a 1 1
Vitamin A, IU (IU) 2,393.3 52.9 379.2 4.9 0.0 1.8 n/a n/a 2,832 1,416
Vitamin A, RAE (mcg) 120.0 2.3 98.4 0.2 0.0 0.0 n/a n/a 221 110
Vitamin B-12 (mcg) 0.0 0.0 0.6 0.0 0.0 0.0 n/a n/a 1 0
Vitamin B-6 (mg) 0.1 0.1 0.1 0.1 0.0 0.0 n/a n/a 0 0
Vitamin C (mg) 32.3 9.7 0.0 0.3 0.0 11.8 n/a n/a 54 27
Vitamin D (IU) 0.0 0.0 10.4 0.0 0.0 0.0 n/a n/a 10 5
Water (g) 71.3 192.5 21.1 1.0 0.0 28.2 n/a n/a 314 157
Zinc (mg) 0.1 0.2 1.3 0.8 0.0 0.0 n/a n/a 2 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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