Nutritional Facts of Pear Spinach and Bean Sprouts Salad, Calories in Pear Spinach and Bean Sprouts Salad

by Tarla Dalal
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Healthy Recipes
Vitamin B1 Thiamine

How many calories does one serving of Pear Spinach and Bean Sprouts Salad have?

One serving (230 grams) of Pear Spinach and Bean Sprouts Salad gives 119 calories. Out of which carbohydrates comprise 85.2 calories, proteins account for 10.8 calories and remaining calories come from fat which is 27 calories.  One serving of Paneer Tomato and Lettuce Salad in Tangy Dressing provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Pear Spinach and Bean Sprouts Salad makes 460 grams of salad, serves 2 with 230 grams per serving.

119 calories for 1 serving of Pear Spinach and Bean Sprouts Salad, Cholesterol 0 mg, Carbohydrates 21.3g, Protein 2.7g, Fat 3g.

See pear spinach and sprouts salad | spinach pear carrot salad | healthy Indian pear salad | pregnancy salad | iron, vitamin b1, vitamin A rich salad |  with 30 amazing images.

Pear spinach and sprouts salad is a healthy Indian pregnancy salad. Learn how to make healthy Indian pear salad.

Pear spinach and sprouts salad has pear as its main ingredient, and is also dressed in the pulp of the same fruit. A dash of mustard added to the dressing gives this salad a tongue-tingling flavour and rich aroma.

In addition, this spinach pear carrot salad  combines a medley of greens, veggies and sprouts, including spinach, bean sprouts, carrots and capsicum. You can exercise your creativity and make your own creations by adding other crispy vegetables like cabbage too.

This high-fibre Pear, Spinach and Bean Sprouts Salad is not only a treat for your palate, but also keeps your heart healthy. It is high in potassium and low in sodium, which helps maintain blood pressure too. 

Pears in iron, vitamin b1, vitamin A rich salad  are an excellent source of fiber (7.3 g / cup). Fiber has a key role in easy bowel movements and avoiding constipation. Pears are high in vitamin C, which enhances our line of defense against diseases by building white blood cells (WBC).

Is Pear Spinach and Bean Sprouts Salad healthy?

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

Let's understand the Ingredients.

What's good.

1. Pears (Nashpati) : Pears are an excellent source of fiber (7.3 g / cup). Fiber has key role in easy bowel movements and avoiding constipation. Pears 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

2. 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 heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

3. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

4. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

5. Bean Sprouts Benefits :  Bean Sprouts are one of the most complete and nutritional of all the foods that exist. With lots of dietary fiber to their credit, beans sprouts add bulk to stools and makes the passage of stools through the digestive tract easier. This helps to avoid constipation. With significant amounts of iron, beans sprouts help to maintain the red blood cell (RBC) count. A good RBC count means no sign of anaemia. Bean sprouts are a boon for heartpatients. They help maintain cholesterol levels and good for   diabetics. See detailed benefits of bean sprouts in bean sprouts glossary

6. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

7. 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

Can diabetics, heart patients and over weight individuals have Pear Spinach and Bean Sprouts Salad?

Yes, this recipe is good for diabetics, heart and weight loss. 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. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart.

Can healthy individuals have Pear Spinach and Bean Sprouts Salad?

Yes. 

Pear Spinach and Bean Sprouts Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. 139% of RDA.
  2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 30% of RDA.
  3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 30% of RDA.
  4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. 29% of RDA.
  5. 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. 28% of RDA.
Value per serving% Daily Values
Energy119 cal6%
Protein2.7 g5%
Carbohydrates21.3 g7%
Fiber7.1 g28%
Fat3 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A1417.7 mcg30%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C55.8 mg139%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)57.3 mcg29%
MINERALS
Calcium45.4 mg8%
Iron5.2 mg25%
Magnesium37.9 mg11%
Phosphorus160.6 mg27%
Sodium26 mg1%
Potassium266.3 mg6%
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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