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Nutritional Facts: Winter 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.

  4 medium (244g)
carrots
3 (330g)
onions
2 tablespoons (27g)
olive oil
1 tablespoon (21g)
honey
1/4 teaspoon (1g)
cinnamon
1 (0g)
cayenne pepper
1/4 teaspoon (2g)
salt
1/4 teaspoon (1g)
fresh ground black pepper
150 g (150g)
walnuts
150 g (150g)
dried cranberries
200 g (200g)
spelt berries
175 g (175g)
feta cheese
1/2 bunch (50g)
fresh parsley
2 tablespoons (32g)
balsamic vinegar
3 tablespoons (41g)
olive oil
1 (3g)
garlic cloves
1 teaspoon (5g)
Dijon mustard
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 0.3 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.0 0.1 1.1 1.1 0.1 n/a 0.0 0.0 0.0 n/a 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.2 0.3 0.0 0.0 0.0 n/a 0.0 0.0 3.4 0.1 1.4 0.8 0.1 n/a 0.0 0.0 0.0 n/a 6 1
Ash (g) 2.4 1.2 0.0 0.0 0.0 n/a 1.5 0.0 2.7 0.2 3.6 9.1 1.1 0.1 0.0 0.0 0.2 n/a 22 4
Aspartic acid (g) 0.5 0.3 0.0 0.0 0.0 n/a 0.0 0.0 2.7 0.3 1.5 1.4 0.1 n/a 0.0 0.0 0.0 n/a 7 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a 96.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 96 16
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 80.5 75.9 0.3 1.3 6.5 n/a 0.4 2.5 147.0 12.0 54.0 862.8 69.0 8.6 0.4 5.4 2.9 n/a 1,330 222
Calories 100.0 132.0 238.7 63.8 1.6 n/a 0.0 1.4 981.0 69.0 676.0 462.0 18.0 28.2 358.0 4.5 3.4 n/a 3,138 523
Calories (kj) 422.1 547.8 998.7 267.1 6.8 n/a 0.0 6.0 4,107.0 291.0 2,828.0 1,930.3 75.5 118.1 1,498.1 18.7 13.9 n/a 13,129 2,188
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a 10.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a 10 2
Carbohydrates (g) 23.4 30.8 0.0 17.3 0.5 n/a 0.0 0.4 20.6 18.3 140.4 7.2 3.2 5.4 0.0 1.0 0.3 n/a 269 45
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 155.8 0.0 n/a 0.0 0.0 0.0 n/a 156 26
Copper (mg) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0.0 2.4 0.1 1.0 0.1 0.1 0.0 0.0 0.0 0.0 n/a 4 1
Cystine (g) 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.3 0.0 0.7 0.1 0.0 n/a 0.0 0.0 0.0 n/a 1 0
Dietary Fiber (g) 6.8 5.6 0.0 0.0 0.3 n/a 0.0 0.1 10.0 6.9 21.4 0.0 1.7 n/a 0.0 0.1 0.2 n/a 53 9
Folate (mcg) 46.4 62.7 0.0 0.4 0.0 n/a 0.0 0.1 147.0 1.5 90.0 56.0 76.0 n/a 0.0 0.1 0.4 n/a 481 80
Folate, DFE (mcg) 46.4 62.7 0.0 0.4 0.0 n/a 0.0 0.1 147.0 1.5 90.0 56.0 76.0 n/a 0.0 0.1 0.4 n/a 481 80
Folate, food (mcg) 46.4 62.7 0.0 0.4 0.0 n/a 0.0 0.1 147.0 1.5 90.0 56.0 76.0 n/a 0.0 0.1 0.4 n/a 481 80
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Fructose (g) 1.3 4.3 n/a 8.6 0.0 n/a n/a 0.0 0.1 0.9 0.5 n/a n/a 2.4 n/a n/a 0.0 n/a 18 3
Galactose (g) 0.0 0.0 n/a 0.7 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 1 0
Glucose (dextrose) (g) 1.4 6.5 n/a 7.5 0.0 n/a n/a 0.0 0.1 4.9 1.7 n/a n/a 2.4 n/a n/a 0.0 n/a 25 4
Glutamic acid (g) 0.9 0.9 0.0 0.0 0.0 n/a 0.0 0.0 4.2 0.2 9.3 4.2 0.1 n/a 0.0 0.0 0.0 n/a 20 3
Glycine (g) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.2 0.1 1.2 0.2 0.1 n/a 0.0 0.0 0.0 n/a 3 0
Histidine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.6 0.0 0.7 0.7 0.0 n/a 0.0 0.0 0.0 n/a 2 0
Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 0.7 0.7 0.2 0.1 0.1 n/a 0.0 0.1 4.4 0.4 8.9 1.1 3.1 0.2 0.2 0.1 0.1 n/a 20 3
Isoleucine (g) 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.9 0.0 1.1 1.4 0.1 n/a 0.0 0.0 0.0 n/a 4 1
Lactose (g) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Leucine (g) 0.2 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.8 0.1 2.1 2.4 0.1 n/a 0.0 0.0 0.0 n/a 7 1
Lysine (g) 0.2 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.6 0.1 0.8 2.1 0.1 n/a 0.0 0.0 0.0 n/a 4 1
Magnesium (mg) 29.3 33.0 0.0 0.4 0.4 n/a 0.0 1.0 237.0 9.0 272.0 33.3 25.0 3.8 0.0 0.8 2.5 n/a 647 108
Maltose (g) 0.0 0.0 n/a 0.3 0.0 n/a n/a 0.0 0.0 0.0 10.3 n/a n/a 0.0 n/a n/a 0.0 n/a 11 2
Manganese (mg) 0.3 0.4 0.0 0.0 0.1 n/a 0.0 0.1 5.1 0.5 6.0 0.0 0.1 0.0 0.0 0.1 0.0 n/a 13 2
Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.4 0.0 0.5 0.6 0.0 n/a 0.0 0.0 0.0 n/a 2 0
Monounsaturated Fat (g) 0.0 0.0 19.7 0.0 0.0 n/a 0.0 0.0 13.4 0.0 0.9 8.1 0.1 n/a 29.5 0.0 0.1 n/a 72 12
Niacin (mg) 2.4 0.4 0.0 0.0 0.0 n/a 0.0 0.0 1.7 0.2 13.7 1.7 0.7 n/a 0.0 0.0 0.0 n/a 21 3
Pantothenic acid (mg) 0.7 0.4 0.0 0.0 0.0 n/a 0.0 0.0 0.9 0.4 2.1 1.7 0.2 n/a 0.0 0.0 0.0 n/a 6 1
Phenylalanine (g) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.1 0.1 1.5 1.2 0.1 n/a 0.0 0.0 0.0 n/a 4 1
Phosphorus (mg) 85.4 95.7 0.0 0.8 0.4 n/a 0.0 0.9 519.0 19.5 802.0 589.8 29.0 6.1 0.0 4.6 5.3 n/a 2,159 360
Phytosterols n/a 49.5 59.7 n/a 0.2 n/a 0.0 0.5 108.0 n/a n/a n/a 2.5 n/a 89.5 n/a n/a n/a 310 52
Polyunsaturated Fat (g) 0.3 0.1 2.8 0.0 0.0 n/a 0.0 0.0 70.8 0.1 2.5 1.0 0.1 n/a 4.3 0.0 0.0 n/a 82 14
Potassium (mg) 780.8 481.8 0.3 10.9 2.8 n/a 0.1 7.6 661.5 127.5 776.0 108.5 277.0 35.8 0.4 12.0 6.9 n/a 3,290 548
Proline (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1.1 0.0 3.3 2.4 0.1 n/a 0.0 0.0 0.0 n/a 7 1
Protein (g) 2.3 3.6 0.0 0.1 0.0 n/a 0.0 0.1 22.8 0.6 29.1 24.9 1.5 0.2 0.0 0.2 0.2 n/a 86 14
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 218.8 0.0 n/a 0.0 0.0 0.0 n/a 219 36
Riboflavin (mg) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.2 0.0 0.2 1.5 0.0 n/a 0.0 0.0 0.0 n/a 2 0
Saturated Fat (g) 0.1 0.1 3.7 0.0 0.0 n/a 0.0 0.0 9.2 0.0 0.8 26.2 0.1 0.0 5.6 0.0 0.0 n/a 46 8
Selenium (mcg) 0.2 1.7 0.0 0.2 0.0 n/a 0.0 0.0 7.3 0.2 23.4 26.3 0.1 n/a 0.0 0.4 1.6 n/a 61 10
Serine (g) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.4 0.1 1.5 2.0 0.1 n/a 0.0 0.0 0.0 n/a 5 1
Sodium (mg) 168.4 13.2 0.5 0.8 0.1 n/a 581.4 0.1 3.0 3.0 16.0 1,953.1 28.0 7.4 0.8 0.5 56.8 n/a 2,833 472
Starch (g) 3.5 0.0 n/a n/a n/a n/a n/a n/a 0.1 0.0 107.8 n/a n/a n/a n/a n/a 0.0 n/a 111 19
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a 1.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Sucrose (g) 8.8 3.3 n/a 0.2 0.0 n/a n/a 0.0 3.6 0.2 1.2 n/a n/a 0.0 n/a n/a 0.0 n/a 17 3
Sugar (g) 11.6 14.0 0.0 17.2 0.0 n/a 0.0 0.0 3.9 6.1 13.6 7.2 0.4 4.8 0.0 0.0 0.0 n/a 79 13
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 0.2 0.0 0.0 0.0 n/a 0.0 0.0 0.5 0.0 0.7 0.3 0.0 n/a 0.0 0.0 0.0 n/a 2 0
Threonine (g) 0.5 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.9 0.0 0.9 1.1 0.1 n/a 0.0 0.0 0.0 n/a 4 1
Tocopherol, alpha (mg) 1.6 0.1 3.9 0.0 0.0 n/a 0.0 0.0 1.0 1.8 1.6 0.3 0.4 n/a 5.8 0.0 0.0 n/a 17 3
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.2 0.0 0.5 n/a 0.0 n/a 0.0 n/a 0.0 n/a 1 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 2.8 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 3 0
Tocopherol, gamma (mg) 0.0 0.0 0.2 n/a 0.1 n/a n/a 0.0 31.2 0.1 3.4 n/a 0.3 n/a 0.3 n/a 0.1 n/a 36 6
Total Fat (g) 0.6 0.3 27.0 0.0 0.0 n/a 0.0 0.0 97.8 0.2 4.9 37.2 0.4 0.0 40.5 0.0 0.2 n/a 209 35
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
TransFatty acids (g) 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.3 0.0 0.3 0.4 0.0 n/a 0.0 0.0 0.0 n/a 1 0
Tyrosine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.6 0.0 0.8 1.2 0.0 n/a 0.0 0.0 0.0 n/a 3 0
Valine (g) 0.2 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.1 0.1 1.4 1.9 0.1 n/a 0.0 0.0 0.0 n/a 5 1
Vitamin A, IU (IU) 40,762.6 6.6 0.0 0.0 1.9 n/a 0.0 3.1 30.0 90.0 20.0 738.5 4,212.0 0.0 0.0 0.3 3.6 n/a 45,869 7,645
Vitamin A, RAE (mcg) 2,037.4 0.0 0.0 0.0 0.1 n/a 0.0 0.2 1.5 4.5 0.0 218.8 210.5 0.0 0.0 0.0 0.2 n/a 2,473 412
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 3.0 0.0 n/a 0.0 0.0 0.0 n/a 3 0
Vitamin B-6 (mg) 0.3 0.4 0.0 0.0 0.0 n/a 0.0 0.0 0.8 0.1 0.5 0.7 0.0 n/a 0.0 0.0 0.0 n/a 3 0
Vitamin C (mg) 14.4 24.4 0.0 0.1 0.0 n/a 0.0 0.0 1.9 20.0 0.0 0.0 66.5 0.0 0.0 0.9 0.1 n/a 128 21
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 28.0 0.0 n/a 0.0 0.0 0.0 n/a 28 5
Water (g) 215.4 294.1 0.0 3.6 0.1 n/a 0.0 0.1 6.1 130.7 22.0 96.6 43.9 24.5 0.0 1.8 4.1 n/a 843 140
Zinc (mg) 0.6 0.6 0.0 0.0 0.0 n/a 0.0 0.0 4.6 0.2 6.6 5.0 0.5 0.0 0.0 0.0 0.0 n/a 18 3

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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