How Many Calories in Spinach Salad

How Many Calories in Spinach Salad

How Many Calories in Spinach Salad? Spinach is one of the leafy vegetables rich in nutrients.  The average spinach salad contains around 100 calories. However, the calorie content can vary depending on the ingredients used. For example, if the salad includes high-fat toppings like bacon or cheese, the calorie content will be higher. Conversely, if the salad is made with leaner ingredients like grilled chicken or tofu, the calorie content will be lower. Overall, a spinach salad is a relatively healthy option when it comes to meals and can be easily customized to fit your dietary needs.


Ingredients for Preparing spinach salad

Spinach is a food ingredient rich in nutrients. Here comes a recipe for preparing a healthy spinach salad.

  • 140 grams of spinach .
  • 1 apple cut into slices.
  • 1/3 cup crumbled feta cheese.
  • 1/4 red onion, chopped.
  • 1/4 cup of toasted almond slices.

To prepare the salad dressing, you will need the following ingredients:

  • 1/3 cup of olive oil.
  • 3 tablespoons of apple cider vinegar.
  • 1 clove of garlic.
  • 2 teaspoons of mustard.
  • ground black pepper.


Steps to prepare spinach salad

After preparing the ingredients, follow these steps:

  1. Whisk the salad dressing ingredients together in a medium bowl until just combined.
  2. Add salt and pepper to the marinade.
  3. Mix salad ingredients together in a medium bowl, add dressing, stir, and serve.


Nutritionist Notes

  • Spinach salad is very suitable for those who want to lose weight, because it contains a high percentage of fiber that takes a long time to digest.

Spinach salad and diabetics

  • The salad is high in dietary fiber and omega-3 antioxidants, which are essential for diabetics and to control blood sugar levels.
  • Spinach contains antioxidants that may help lower blood sugar and improve insulin sensitivity. In addition to the possibility of reducing the symptoms of peripheral neuropathy in diabetics, such as feeling numb.

Salad of Spinach and heart patients

  • This salad is rich in omega-3 and antioxidants that raise good cholesterol, which makes it good for you.
  • Pay attention to the amount of salt and sodium in the recipe and avoid adding it.
  • Spinach is a good source of fiber that helps lower bad cholesterol, as one cup of spinach contains 6 grams of fiber.
  • Spinach has many benefits, the most important of which is promoting heart health and helping it reduce blood pressure levels. As it contains fiber, protein, vitamin A, and high levels of calcium and iron.
  • This recipe contains a high amount of fat, so you should not overdo it.

Spinach salad and pregnant women

  • This salad is also an excellent source of vitamin K, manganese, folic acid, potassium, riboflavin, B vitamins, copper, magnesium and omega-3.
  • Since spinach contains folic acid , eating it may help a pregnant woman ensure the health of the fetus and prevent spina bifida and other disorders that may be associated with a deficiency in folic acid.


How Many Calories in Spinach Salad?

Calories 260 calories
protein 4.7 gr
total fat 23.2 gr
total carbohydrates 12.3 gr
dietary fibre 3.3 gr
sodium 207 milligrams
cholesterol 11 milligrams


Tips for consuming spinach

After learning about the many benefits of spinach and the important nutrients it contains. Here are the most important tips to take advantage of this superfood:

  • It is advised to pay attention to the shape of spinach when buying it, as it is recommended to consume spinach that has a dark green color and dark stems, and it is also advised not to buy it in large packages to avoid the presence of insignificant parts of it.
  • It is recommended to store it in the refrigerator without washing  it to preserve the spinach for a longer period,  while placing it in an airtight bag, free of air, as the spinach will keep its benefits for several days.
  • Spinach is mostly eaten steamed or simply grilled, but to get its full nutritional value, it can be eaten with salads or even drunk in the form of juice or an iced drink with other ingredients.
  • It should be noted for patients with high blood pressure who take some types of anticoagulant drugs that spinach contains high amounts of vitamin K, which may affect the action of the drugs and reduce their effectiveness, in addition to the possibility of affecting the potassium level if it is consumed in excess