How many calories are there in a spinach salad?

With only 21 kcal per 100 grams of fresh spinach shoots, this subtle food that is rich in nutrients and vitamins is a real slimming ally, which comes to thank you in different types of dishes and salads.

Calories and nutritional profile of spinach salad
The calories in spinach vary depending on whether they are raw or cooked. For example, raw spinach sprouts will provide 21 kcal per 100 grams, while cooked spinach will provide about 30 kcal for the same portion.

In any case, it is an extremely low calorie food, low in carbohydrates and fat and rich in iron: enough to add it without hesitation to its diet menu!

Gourmet recipe of spinach shoots salad for the summer
This preparation can be declined in sweet / salty version thanks to the addition of a fruit, like mango.

Ingredients for 2 people

  • 200 grams of spinach shoots
  • 1 big ripe avocado
  • 2 nice slices of smoked salmon
  • a handful of cherry tomatoes
  • 1 tablespoon of olive oil
  • some sesame and squash seeds


  • Cut the avocado into pieces
  • Stir in tomatoes and avocado with spinach sprouts
  • Mix and add the olive oil
  • Place sliced ​​smoked salmon in thick slices
  • Sprinkle with sesame and squash seeds
  • Excluding specific diet, this salad goes perfectly with fresh cheeses. What to vary the pleasures on sunny days.

What other recipes for spinach shoots?
To keep all the vitamins, it is interesting to eat spinach without cooking it. But nothing also prevents you from declining shoots cream (lightened) in a pan or omelette, in a gourmet version with a little parmesan, mixed in a winter soup or fresh roll summer!

Spinach shoots easily replace lettuce, which also means they can be served with grilled chicken breast or smoked salmon, some fresh tomatoes, avocado, seeds and an orange vinaigrette or with balsamic vinegar to give an unexpected and springy touch to the whole.

For fans of the genre, thermomix recipes exist. They are better in spring, when fresh young shoots appear on stalls.

The health benefits of spinach sprouts
In terms of nutrition, spinach shoots are very interesting for the body:

Strong antioxidant power (prevention of cardiovascular diseases, certain cancers and chronic diseases, health of the eye and other virtues, etc.)
Great wealth of iron (its assimilation depends on the cooking and the type of the person)
Excellent source of vitamins A, B9 (folate), K
Spinach shoots containing vitamin K in high amounts, people on anticoagulant therapy must calculate their daily intake for a stable intake day after day. In any case, spinach is a star element for culinary reasons, health … and thinness.

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