How many calories does one serving of Orange, Spinach and Feta Salad have?
One serving ( about 200 grams) of Orange, Spinach and Feta Salad gives 189 calories. Out of which carbohydrates comprise 100.8 calories, proteins account for 21.6 calories and remaining calories come from fat which is 68 calories. One serving of Orange, Spinach and Feta Salad provides about 9.5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
189 calories for 1 serving of Orange, Spinach and Feta Salad, Carbohydrates 25.2g, Protein 5.4g, Fat 7.6g.
See orange spinach feta salad recipe | baby spinach strawberry orange salad | healthy antioxidant rich Indian salad | with 16 amazing images.
Here is a lovely baby spinach strawberry orange salad that gives you a bit of everything – tanginess, juiciness, crunch, cheesiness and spice!
Feta cheese, spinach and orange make a fabulous salad combo, which is enhanced further by the peppy, flavour-packed dressing.
Mixed herbs and pepper add a dash of spice to this orange spinach feta salad dressing, which combines the sweet notes of honey.
Indeed, the orange spinach feta salad is a refreshing fruity and crunchy treat, but make sure you serve it immediately as the orange emits water after a while.
Baby Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber. The insoluble fibre contained in spinach has also been associated with protecting the heart and other vital organs from damage.
Is Orange, Spinach and Feta Salad healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients.
What's good.
1. Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it.
2. Feta Cheese: Regardless of the type of milk used to create it, Feta cheese is a concentrated source of the nutrients naturally found in milk, including calcium and phosphorus and thus good for bone health. Feta cheese also contains small amount of other essential nutrients such as zinc, riboflavin and potassium. Feta cheese is also easier to digest. It is a dense source of high quality protein and low in fat, thus suitable for weight watchers. However, one nutritional drawback of this reduced-fat cheeses is that they are usually higher in sodium than other full-fat natural cheese. So people with hypertension and heart disease need to monitor its consumption very closely.
3. Olive Oil, Extra virgin olive oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures.Note that its a fat at the end of the day so don't consume too much. Read the super article of which oil is the healthiest avoid vegetable oil.
4. Strawberries : Strawberries are chock-full of a phytonutrients, which are good antioxidants and reduce body inflammation. This pink-red coloured fruit abounds in vitamin C. You will be surprised that a cup of strawberry is enough to fulfills your day’s requirement of vitamin C, which helps in building a healthy immune system and keeping all types of infections away. These high vitamins C count benefits in preventing cancer and also fighting the existing the cancer cells if any. Strawberries are a rich source of potassium and magnesium, which helps in lowering blood pressure. With a glycemic index 41, they can be added in limited quantity to a diabetic meal too. Moreover they are a very good source of fiber too. A cup of strawberry yields 4.6 g of fiber, which is a boon for weight loss.
Can diabetics, heart patients and over weight individuals have Orange, Spinach and Feta Salad?
Yes, this recipe is good for weight loss. However, one nutritional drawback of this feta cheese is that they are usually higher in sodium than other full-fat natural cheese. So people with hypertension and heart disease need to monitor its consumption very closely.
Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties.
Can healthy individuals have Orange, Spinach and Feta Salad?
Yes.
Orange, Spinach and Feta Salad is high in
- Vitamin C : Vitamin C is a great defence against coughs and colds.
- Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin.
- Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.