Spinach Salad with Feta, Almonds, and Tomatoes
Category: Side Dishes
I love this simple salad. It is packed with nutrients and fiber and is a great anchor for lunch and fits well with most main dishes.
Ingredients
- 3 cups spinach, baby [100g] [FDC 1999632]
- 2 tablespoons feta, crumbled [28g] [FDC 2259796]
- 1 tablespoon almonds, slivered (Options: sliced) [8g] [FDC 2346393]
- 1 medium tomato (sliced) [120g] [FDC 170457]
- 1 tablespoon balsamic vinegar glaze [15g] [FDC 1690353]
- 1 tablespoon olive oil, extra virgin [14g] [FDC 748608]
Directions
Mix all the ingredients together and enjoy!
Prep Time: 8 min
Cook Time: 0 min
Total Time: 8 min
Servings: 1
Status: draft
Created: 2025-04-24
Last Updated: 2025-04-24
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | 271.87 kcal |
| Protein | 11.14 g |
| Fat | 23.41 g |
| Carbohydrates | 17.24 g |
| Fiber | 3.86 g |
| Sugars | 10.61 g |
Nutrients by Ingredient
| Ingredient | Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) | Sugars (g) |
|---|---|---|---|---|---|---|
| spinach, baby | 26.6 | 2.85 | 0.62 | 2.41 | 1.56 | 0 |
| feta, crumbled | 76.41 | 5.52 | 5.34 | 1.56 | 0 | 0.46 |
| almonds, slivered | 50.06 | 1.72 | 4.09 | 1.6 | 0.86 | 0 |
| tomato | 21.6 | 1.06 | 0.24 | 4.67 | 1.44 | 3.16 |
| balsamic vinegar glaze | 30 | 0 | 0 | 7 | 0 | 7 |
| olive oil, extra virgin | 0 | 0 | 13.12 | 0 | 0 | 0 |
Detailed Nutritional Profile
| Nutrient | Amount |
|---|---|
| Alanine | 0.11 g |
| Arginine | 0.22 g |
| Ash | 3.5 g |
| Aspartic acid | 0.35 g |
| Beta-sitostanol | 0.36 mg |
| Beta-sitosterol | 17.64 mg |
| Betaine | 0.12 mg |
| Biotin | 6.35 µg |
| Calcium, Ca | 204.55 mg |
| Campesterol | 0.8 mg |
| Carbohydrate, by difference | 17.24 g |
| Carbohydrate, by summation | 1.56 g |
| Carotene, alpha | 121.2 µg |
| Carotene, beta | 3938.8 µg |
| Cholesterol | 16.11 mg |
| Choline, total | 8.04 mg |
| Copper, Cu | 0.23 mg |
| Cysteine | 0.04 g |
| Cystine | 0.01 g |
| Delta-5-avenasterol | 3.23 mg |
| Energy | 140.4 kcal |
| Energy (Atwater General Factors) | 153.07 kcal |
| Energy (Atwater Specific Factors) | 143.99 kcal |
| Fatty acids, total monounsaturated | 13.4 g |
| Fatty acids, total polyunsaturated | 2.26 g |
| Fatty acids, total saturated | 5.62 g |
| Fiber, total dietary | 3.86 g |
| Fluoride, F | 2.76 µg |
| Folate, DFE | 18 µg |
| Folate, food | 18 µg |
| Folate, total | 134.5 µg |
| Fructose | 1.64 g |
| Galactose | 0.12 g |
| Glucose | 1.66 g |
| Glutamic acid | 0.86 g |
| Glycine | 0.14 g |
| Histidine | 0.06 g |
| Iodine, I | 13.56 µg |
| Iron, Fe | 1.9 mg |
| Isoleucine | 0.08 g |
| Lactose | 0.17 g |
| Leucine | 0.15 g |
| Lutein | 5829 µg |
| Lutein + zeaxanthin | 6167.9 µg |
| Lycopene | 3087.6 µg |
| Lysine | 0.08 g |
| MUFA 16:1 | 0 g |
| MUFA 16:1 c | 0.22 g |
| MUFA 18:1 | 0.04 g |
| MUFA 18:1 c | 10.52 g |
| MUFA 20:1 c | 0.04 g |
| Magnesium, Mg | 131.62 mg |
| Manganese, Mn | 0.8 mg |
| Methionine | 0.02 g |
| Molybdenum, Mo | 3.62 µg |
| Niacin | 1.64 mg |
| Nitrogen | 1.65 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:2 c | 1.18 g |
| PUFA 18:2 n-6 c,c | 1.29 g |
| PUFA 18:3 | 0 g |
| PUFA 18:3 c | 0.09 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.09 g |
| Pantothenic acid | 0.11 mg |
| Phenylalanine | 0.13 g |
| Phosphorus, P | 199.81 mg |
| Phytosterols | 8.4 mg |
| Phytosterols, other | 3.77 mg |
| Potassium, K | 954.31 mg |
| Proline | 0.12 g |
| Protein | 11.14 g |
| Retinol | 41.13 µg |
| Riboflavin | 0.34 mg |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 0.15 g |
| SFA 14:0 | 0.5 g |
| SFA 15:0 | 0 g |
| SFA 16:0 | 3.21 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.86 g |
| SFA 20:0 | 0.06 g |
| SFA 21:0 | 0 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.01 g |
| SFA 4:0 | 0.11 g |
| SFA 6:0 | 0.09 g |
| Serine | 0.11 g |
| Sodium, Na | 411.87 mg |
| Stigmasterol | 0.14 mg |
| Sugars, Total | 0.46 g |
| Sugars, added | 5 g |
| Thiamin | 0.15 mg |
| Threonine | 0.08 g |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.14 mg |
| Tocotrienol, alpha | 0.01 mg |
| Total Sugars | 10.16 g |
| Total fat (NLEA) | 13.12 g |
| Total lipid (fat) | 10.29 g |
| Tryptophan | 0.02 g |
| Tyrosine | 0.07 g |
| Valine | 0.09 g |
| Vitamin A, IU | 999.6 IU |
| Vitamin A, RAE | 333.4 µg |
| Vitamin B-6 | 0.31 mg |
| Vitamin C, total ascorbic acid | 42.96 mg |
| Vitamin E (alpha-tocopherol) | 0.65 mg |
| Vitamin K (Menaquinone-4) | 1.34 µg |
| Vitamin K (phylloquinone) | 9.82 µg |
| Water | 220.81 g |
| Zeaxanthin | 191.3 µg |
| Zinc, Zn | 1.54 mg |