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Spinach Salad Nutrition and Calories

Rutuja Jathar Apr 17, 2019
The calories in spinach salad depend on the constituents of the salad, however, it still remains one of the major powerhouses of health and energy. Read ahead these spinach salad recipes and nutrition facts.
Spinach is a power plant that has loads of health benefits attached to it. It is one of the most healthiest of all the leafy and green vegetables.
It is loaded with folate, calcium, potassium, magnesium, iron, vitamins C, A and K, carotenoids, and other precious antioxidants. Just like most of the green vegetables, spinach also loses its nutritional value if overcooked, or kept under normal room temperature for a long period of time.
No doubt why people are so crazy about the spinach salad, which along with having the nutritional qualities of spinach, is also impacted by other healthy vegetables and add-ons, that are put in it.
Boiled eggs, other vegetables, fruits like avocado, and healthy foods like bacon, chicken, etc., contribute to the spinach salad calories and nutritional value as well. The calories basically depend on what the person prefers.
Meaning, to make it more healthy one can add healthier fruits and vegetables to it, while to cut down on calories, one can definitely reduce ingredients that he/she thinks are unhealthy for him/her. Spinach salad still remains one of the most healthiest of salads that could be adored even by weight watchers.

Spinach Salad Nutritional Facts

Spinach salad is a super-food, having too many nutritional benefits for a healthy body and mind. It is loaded with many important vitamins, minerals, antioxidants, and many such health constituents.
All these nutrients make the salad very important of the food recipes that should be consumed by a person on a regular basis. The calories obtained from the spinach salad depend mainly upon other ingredients and their quantities. Spinach itself is very low in calories. 50 g of raw spinach contains about 10 -13 calories.
Baby spinach, combined with other nutritional vegetables like zucchini, cremini mushrooms, carrots, lettuce, bell peppers, cucumbers, and a few drops of mayonnaise, is very healthy, and also low on calories.
Number of calories obtained from the salad increase as you increase the amount of mayonnaise, and as you add chicken breast, boiled eggs, bacon, or various kinds of beans to increase the nutritional value of the salad. Here are some salad recipes.

Spinach Salad Recipes and Calories

Salad Recipe # 1

Yields 1-2 Servings
✦ Ingredients:
  • Fresh, washed spinach leaves, 2 cups, torn into pieces
  • Fresh crunchy apple, 1, cut into small pieces
  • Celery, 1 stalk, finely chopped
  • Dried cherries, ¼ cup
  • Fresh squeezed juice of ½ to 1 orange
  • Honey, 1 tbs
Just mix the ingredients in a salad bowl, and enjoy...
✔ Calories: 320
✔ Total fats: 0 g
✔ Cholesterol: 0 mg
✔ Preparation time: 10 min
✔ Total time: 10 min

Salad Recipe # 2

Yields 1-2 Servings
✦ Ingredients:
  • Fresh, washed and dried baby spinach, 4 cups
  • Fresh plum tomatoes, 1½ , cut into small pieces
  • Cucumber, 1 cup, diced
  • Carrots, ½ cup, grated
  • Fresh crunchy apple, 1 cup, cut into small pieces
Just mix the ingredients in a salad bowl, and enjoy...If you want, you can use ready-to-use balsamic vinegar dressing, or may add some sugar, red wine vinegar, a pinch of salt, a spoonful of olive oil, nuts, some other fruits, or fruit juice.

✔ Calories: 141
✔ Total fats: 0 g
✔ Cholesterol: 0 mg
✔ Preparation time: 15 min
✔ Total time: 15 min

Salad Recipe # 3

Yields 2-4 Servings
✦ Ingredients:
  • Fresh, washed and dried baby spinach, 4 cups
  • Fresh strawberries, 1 cup , cut lengthwise
  • Walnuts, ¼ cup, chopped
  • Cooked chicken, 1 cup, shredded (if you don't want it, ignore)
  • Feta or blue cheese, 3 tbsp, crumbled
Spread the baby spinach on a large platter and top with strawberries, walnuts, and chicken. If you want, you can use your favorite vinegar dressing, or may prepare strawberry citrus vinaigrette with the help of ingredients as:
  • Strawberries, 5, cut into small pieces
  • Orange juice, ¼ cup
  • White wine or apple cider vinegar, ¼ cup
  • Extra virgin olive oil, 3 tbsp
Put all these ingredients in a blender, and blend until smooth. Pour the liquid into a jar. Place the jar in your fridge for about 3-4 hours to marinate. Drizzle half of the dressing over the spinach salad (if you want, you may consume more), and keep the rest for future use.
✔ Calories: 313
✔ Total fats: 23 g (healthy fat from olive oil and nuts)
✔ Cholesterol: 0 mg (if you don't use chicken)
✔ Preparation time: 10 min
✔ Cooking time: 0 min (time required for cooking chicken is not included)
✔ Total time: 10 min

Salad Recipe # 4

Yields 2-4 Servings
✦ Ingredients:
  • Fresh, washed and dried baby spinach, 6 oz
  • Large eggs, 2
  • Large white mushrooms, 8, sliced
  • Small red onion, ½, thinly sliced
  • Nitrate-free bacon, 5 slices, chopped
  • Red wine vinegar, 3 tbsp
  • Kosher salt
  • Black pepper, freshly ground
  • Sugar, 1 tsp
  • Dijon mustard, ½ tsp
Boil eggs for about 10-12 minutes. Remove the shells, and slice them into wedges. Fry the bacon in a pan. To drain, place it over a paper. Crumble the bacon and keep it aside. Set 2 tablespoons of the rendered fat over low heat. Whisk in the red wine vinegar, sugar, and Dijon mustard.
Add a small pinch each of kosher salt and black pepper to the mixture. Place the baby spinach inn a large bowl. Add the mushrooms and the sliced onion to the spinach and toss. Add the dressing and bacon, and toss to combine. Spread the wedges of eggs over it and serve.
Calories: 123
Total fats: 6.3 g
Cholesterol: 120 mg
Sodium: 314 mg
Preparation time: 10 min
Cooking time: 10 min
Total time: 20 min
Spinach salad is a very healthy recipe for people suffering with anemia and also for expecting mothers. Plain spinach salad that has small amounts of additional ingredients and less amount of heavy salad dressings is very low in calories, while the calories get a real boost, when combined with heavy cheese dressings and other high calorie foods.
Overall, calories in spinach salad should not be an issue to worry about, if the ingredients are healthy, and if the salad is performed keeping all the nutritional facts in mind.