1 serving (medium) of Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) (180 g) has 252 calories. That works out to 140 calories per 100 g. It contains 15.3 g of carbs, 7.6 g of protein, 16.6 g of fat and 8.5 g of fiber. Its 378 µg of Vitamin K covers 315% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.

Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

4.2g

· 8% DV

Fat

9.2g

· 12% DV

Fiber

4.7g

· 17% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 25% · Protein 13% · Fat 62%

Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) Vitamins & Minerals

Vitamins

Vitamin K

210µg · 175% DV

Vitamin A

430µg · 48% DV

Vitamin E

3.7mg · 25% DV

Folate

95µg · 24% DV

Minerals

Manganese

1mg · 43% DV

Iron

3mg · 17% DV

Magnesium

68mg · 16% DV

Phosphorus

110mg · 16% DV

How Nutritious Is Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed)?

Nutrient density

Very high

88/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

56/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed)

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) Fat Profile

SATURATED

1.3g

MONOUNSATURATED

4.8g

POLYUNSATURATED

3.9g

⚖️

Omega 6:3 ratio 2.1:1

Below the ideal 4:1 — a good omega balance.

Compare Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed)

🥗vs🍅

Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) vs Tomato122 kcal more per 100 g

→🥗vs🥗

Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) vs Mixed Green Salad122 kcal more per 100 g

→🥗vs🫑

Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) vs Red Pepper109 kcal more per 100 g

→🥗vs🥄

Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed) vs Boiled Beetroot96 kcal more per 100 g

→

Foods Similar to Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed)

How many calories are in spinach, beetroot and chia seed salad?

This salad contains 140 calories per 100 g. A 100 g serving also provides 4.2 g protein, 8.5 g carbohydrates, 9.2 g fat, and 4.7 g fiber.

Is spinach, beetroot and chia seed salad low glycemic?

Yes. Its glycemic index is 22, which is considered low. It is also compatible with vegan, vegetarian, gluten-free, Paleo, and Mediterranean eating patterns.

Have another question about Salad (Spinach, Beetroot, Tomato, Chia Seed, Olive Oil, Pumpkin Seed)?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026