Nutritional Facts of Pear and Pomegranate Salad ( Soups and Salads Recipe ), Calories in Pear and Pomegranate Salad ( Soups and Salads Recipe )

by Tarla Dalal
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How many calories does one serving of Pear and Pomegranate Salad have?

One serving of Pear and Pomegranate Salad gives 111 calories. Out of which carbohydrates comprise 67 calories, proteins account for 8 calories and remaining calories come from fat which is 37 calories.  One serving of Pear and Pomegranate Salad provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Pear and Pomegranate Salad recipe. If you find fresh pears in the marketplace, buy them and attempt this fresh pear salad. A warm dressing of pomegranate juice, lemon, mustard powder, honey and freshly ground pepper introduce a brilliant taste to the cut pear cubes. Toss in crisp iceberg lettuce too, it adds a definite crunch to the salad. Serve this one immediately and enjoy the fresh taste of pears and the sweet-spice flavours of the dressing. Very appetizing!

Is Pear and Pomegranate Salad healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Pomegranate, Anar : Pomegranate has anti-inflammatory properties. Pomegranate is considered as a heart-healthy fruit. Pomegranates contain nitrates which are shown to improve exercise performance. A study conducted on athletes stated that pomegranates if taken 30 minutes before exercise, significantly enhances the blood flow to the exercising muscles. High in vitamin C, a good source of fiber and low in calories, pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation and good for heart. See detailed benefits of pomegranate

Pears (Nashpati) : Pears are an excellent source of fiber (7.3 g / cup). Fiber has key role in easy bowel movements and avoiding constipationPears are high in vitamin C, which enhances our line of defense against diseases by building white blood cells (WBC). These cells help us fight common bacterial and viral infections. Such high fiber and low glycemic index fruits like pears help to release the sugar in the bloodstream slowly. Pear is a fairly good source of potassium and magnesium which have a significant positive impact on heart. The presence of pectin fiber in pear is the secret nutrient to support heart health. It helps to lower the cholesterol levels in the body. See detailed benefits of pears

 

 Lettuce :  Lettuce is low in calories and aids in Weight Loss.  Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce  abounds in Vitamin A – Stops Inflammation and Improves Eyesight. Keeps heart healthy and manages diabetes. Rich in Folic acid,  one such nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce

What's the problem?

Honey : Honey, a natural sweetener, is a thick liquid made by honeybees which acts as an energy boost. A tbsp. of honey (20 g) gives 60 calories but virtually no protein, fat and fiber. It has been regarded as a traditional medicine since ages. It’s anti-bacterial and anti-fungal properties are known to fight bacteria and prevent infections like cold and cough. Some research also shows that the polyphenolic compounds in honey help protect the heart. Though honey is a better option than refined sugar to sweeten your food, you should be in mindful about the amount of honey being added to your meals.

Can diabetics, heart patients and over weight individuals have Pear and Pomegranate Salad?

Yes, this recipe is good for diabetics, heart and weight loss BUT drop the honey from the recipe and use a few finely chopped dates.  Pomegranate has anti-inflammatory properties. Pomegranate is considered as a heart-healthy fruit. Pomegranates contain nitrates which are shown to improve exercise performance. Pears are an excellent source of fiber (7.3 g / cup). Fiber has key role in easy bowel movements and avoiding constipationPears are high in vitamin C, which enhances our line of defense against diseases by building white blood cells (WBC).

Can healthy individuals have Pear and Pomegranate Salad?

Yes.

Pear and Pomegranate Salad is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 111 calories that come from Pear and Pomegranate Salad?

Walking (6 kmph) = 33 mins

Running (11 kmph) = 11 mins

Cycling (30 kmph) = 15 mins       

Swimming (2 kmph) = 19 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy111 cal6%
Protein2 g4%
Carbohydrates16.8 g6%
Fiber3.6 g14%
Fat4.1 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A543 mcg11%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C17 mg42%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)37.5 mcg19%
MINERALS
Calcium40.7 mg7%
Iron2.1 mg10%
Magnesium36.3 mg10%
Phosphorus47.6 mg8%
Sodium32.8 mg2%
Potassium144.7 mg3%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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