Frederic Melton
A spinach salad with goat cheese is a delicious and healthy meal option. This dish typically includes other ingredients such as walnuts, cranberries, balsamic vinegar, and almonds. With its combination of fresh ingredients and tangy cheese, this salad offers a unique blend of flavours and textures. But how many calories does this nutritious dish contain? Well, the calorie count can vary depending on the specific ingredients and their quantities. For example, a wrap of spinach salad with goat cheese and average dressing contains approximately 230 calories. On the other hand, a similar salad with additional toppings like tomatoes, cucumbers, and olives can reach 262 calories.
| Characteristics | Values |
|---|---|
| Calories | 230-262 |
| Carbohydrates | 8g |
| Fat | 19g |
| Saturated Fat | 7g |
| Unsaturated Fat | 11g |
| Cholesterol | 20mg |
| Sodium | 254mg |
| Fiber | 2g |
| Sugar | 5g |
| Protein | 10g |
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What You'll Learn
- Spinach salad with goat cheese, cranberries, and walnuts: 230 calories
- Spinach salad with goat cheese, almonds, and cranberries: 235 calories
- Spinach salad with goat cheese and balsamic vinegar dressing: 192 calories
- Spinach salad with goat cheese, tomatoes, cucumbers, and olives: 262 calories
- Spinach salad with goat cheese and vinaigrette: 381 calories
Spinach salad with goat cheese, cranberries, and walnuts: 230 calories
A spinach salad with goat cheese, cranberries, and walnuts is a delicious and relatively healthy option, with approximately 230 calories per serving. This calorie count may vary slightly depending on the specific ingredients and quantities used, but it generally falls within a reasonable range for a nutritious meal or side dish.
The calorie breakdown of this salad is influenced by the various ingredients it includes. Spinach, the base of the salad, is a nutrient-dense leafy green with very few calories. On its own, spinach contributes minimal calories to the overall count.
Goat cheese, also known as Chevre in French, is the star ingredient that adds a creamy texture and distinctive flavour to the salad. Goat cheese is known for having a lighter texture and slightly lower calorie count compared to cheeses made from cow's milk. In this salad, a semi-soft variety of goat cheese is typically used, contributing around 50-90 calories per serving, depending on the quantity used.
Walnuts, another key ingredient, add a crunchy texture and a boost of healthy fats to the salad. They are nutrient-dense and calorie-rich, with about 90-100 calories per ounce. In this salad, the portion size of walnuts plays a significant role in the overall calorie count, with a smaller amount contributing proportionally fewer calories.
Cranberries, whether fresh or dried, bring a touch of sweetness and a festive flair to the salad. They are relatively high in sugar and can add a small number of carbohydrates to the dish. The specific amount of calories from cranberries depends on the type used and the quantity included in the salad.
The addition of a balsamic vinaigrette dressing can also impact the overall calorie count. A standard serving of balsamic vinaigrette contributes around 100 calories to the salad. However, the specific brand and type of dressing can result in slight variations in the calorie content.
Overall, a spinach salad with goat cheese, cranberries, and walnuts is a nutritious and flavourful option that can be tailored to individual preferences and dietary needs. While the specific ingredients and quantities may vary, the approximate calorie count of 230 provides a good estimate for those conscious of their calorie intake.
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Spinach salad with goat cheese, almonds, and cranberries: 235 calories
A spinach salad with goat cheese, almonds, and cranberries is a delicious and relatively healthy option, with approximately 235 calories per serving. This calorie count may vary slightly depending on the specific ingredients and quantities used, but it generally falls within a similar range.
The calorie breakdown of this salad is influenced by the various ingredients it includes. Spinach, the base of the salad, is a nutrient-dense green with very few calories. Fresh spinach contributes only about 7 calories per cup, making it an excellent choice for those watching their weight.
Goat cheese, also known as Chevre in French, adds a creamy texture and distinctive flavour to the salad. It is a softer cheese with a lighter texture and slightly lower calorie count compared to cheeses made from cow's milk. The amount of goat cheese added to the salad will impact the overall calorie count, with semi-soft goat cheese contributing about 52 calories per 0.5 ounces.
Almonds bring a satisfying crunch to the salad, along with essential nutrients. While they are calorie-dense, providing about 160 calories per ounce, the portion used in the salad is likely to be smaller, so their overall contribution to the calorie count is proportionate.
Cranberries, particularly dried cranberries, add a touch of sweetness and a festive feel to the salad. They are relatively high in sugar and carbohydrates, so they contribute to the calorie count. However, the specific amount of cranberries included in the salad will determine their overall impact on the calorie content.
The optional dressing for this salad can also affect the calorie count. A slightly sweet white balsamic vinegar dressing is recommended, but any mild white vinegar with a touch of sweetener can be used. The addition of oil, such as olive oil, will increase the calorie content, as oil is calorie-dense.
Overall, a spinach salad with goat cheese, almonds, and cranberries is a tasty and nutritious option that can be enjoyed as a light meal or side dish. With its combination of ingredients, it offers a balance of flavours and textures while keeping the calorie count relatively modest at 235 calories per serving.
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Spinach salad with goat cheese and balsamic vinegar dressing: 192 calories
A spinach salad with goat cheese and balsamic vinegar dressing can be a nutritious and satisfying meal option. The calorie count for this salad can vary depending on the specific ingredients and their quantities.
Let's break down the calories in each component:
Spinach:
Spinach is a nutrient-dense leafy green with very few calories. One cup of fresh spinach contains only about 7 calories. It is an excellent source of vitamins A, C, and K, as well as iron and folate.
Goat Cheese:
Goat cheese is a popular addition to salads and is known for its creamy texture and tangy flavour. The calorie content of goat cheese can vary depending on its hardness, with softer varieties having slightly lower calories. Semi-soft goat cheese has approximately 52 calories per 0.5 ounces. Goat cheese is also a good source of protein and calcium.
Balsamic Vinegar Dressing:
For the dressing, a slightly sweet white balsamic vinegar is recommended, whisked together with olive oil, a sweetener, and salt to taste. The exact calorie count of the dressing will depend on the specific ingredients and their proportions. However, on average, a salad dressing can contribute about 100 calories per serving.
Optional Add-ins:
The calorie content of the salad can be further customized with various add-ins. For example, walnuts contribute about 92 calories per 0.5 ounces, while dried cranberries add around 130 calories per 1/4 cup. Other options could include sliced almonds, tomatoes, cucumbers, or olives, each contributing varying amounts of calories and additional nutrients.
By combining these ingredients, a spinach salad with goat cheese and balsamic vinegar dressing can be created to suit one's taste and calorie preferences. As a guide, a salad containing 1 cup of spinach, 0.5 ounces of goat cheese, and 2 tablespoons of balsamic vinegar dressing would approximate 192 calories. This can be adjusted by adding or subtracting ingredients to align with specific dietary needs or preferences.
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Spinach salad with goat cheese, tomatoes, cucumbers, and olives: 262 calories
A spinach salad with goat cheese, tomatoes, cucumbers, and olives is a delicious and relatively healthy option for a meal. The calorie count for this salad can vary depending on the specific ingredients and amounts used, but on average, it contains around 262 calories.
This calorie count includes 2 oz. of goat cheese, 1/2 cup of tomatoes, 1 cup of spinach, 1/2 cup of cucumbers, and 1 oz. of green olives. Goat cheese is a great option for salads as it has a lighter texture and slightly lower calorie count than many other cheeses, especially those made from cow's milk. It is also high in protein and calcium, making it a nutritious choice.
Spinach is an excellent base for salads as it is low in calories and provides a good source of fiber, potassium, vitamin A, vitamin C, and folate. Tomatoes and cucumbers also add essential vitamins and minerals to the salad, while olives provide a nice savory touch.
To enhance the flavor of the salad, you can add a vinaigrette dressing. However, keep in mind that this will increase the calorie count. For example, a vinaigrette made with 1 tablespoon of oil adds 119 extra calories. If you want to keep the calorie count lower, you can use a balsamic vinegar-based dressing instead.
Additionally, you can include other ingredients in your spinach salad with goat cheese. Some people like to add almonds, cranberries, or walnuts for extra flavor and texture. Just remember that these additions will also increase the calorie count, so use them sparingly if you're watching your calorie intake.
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Spinach salad with goat cheese and vinaigrette: 381 calories
A spinach salad with goat cheese and vinaigrette has approximately 381 calories. This may vary depending on the specific ingredients and their quantities.
The calorie count of a spinach salad with goat cheese can vary depending on the additional ingredients and their amounts. For example, a spinach salad with goat cheese, almonds, and dried cranberries has approximately 235 calories per serving. The cranberries add a festive touch to the salad, but they can be omitted or reduced to lower the carb content.
Goat cheese itself is a lower-calorie option compared to many cow's milk cheeses, and it pairs well with Mediterranean-style salads that include vegetables like spinach, tomatoes, cucumbers, and bell peppers. A salad made with 2 oz of goat cheese, 1/2 cup of tomatoes, 1 cup of spinach, 1/2 cup of cucumbers, and 1 oz of green olives contains approximately 262 calories.
The addition of a vinaigrette dressing can significantly impact the calorie count. A tablespoon of oil added to the salad as part of the vinaigrette contributes an additional 119 calories. Other common salad ingredients, such as walnuts, add 96 calories per 0.5 oz, while a strip of crumbled bacon adds 42 calories.
When considering the overall calorie count of a spinach salad with goat cheese and vinaigrette, it's important to take into account the quantities of each ingredient used, as well as any specific recipe variations.
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Frequently asked questions
The number of calories in a spinach salad with goat cheese depends on the ingredients and their quantities. A wrap of spinach salad with goat cheese and average dressing contains 230 calories. A salad made with 2 oz. of goat cheese, 1/2 cup of tomatoes, 1 cup of spinach, 1/2 cup of cucumbers, and 1 oz. of green olives contains 262 calories. In this salad, spinach contributes only 7 calories.
Dried cranberries are relatively high in sugar. A 1/4 cup serving of sweetened dried cranberries adds 130 calories to your salad.
Yes, you could add tomatoes and cucumbers. A 1/2 cup of tomatoes and a 1/2 cup of cucumbers add only 50 calories to your salad.
