Diets Premium
Spinach and Orange Salad
1 photo
2058

Spinach and Orange Salad

Spinach Salad
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
1
Cena (Lidl)
$1.35
Cost of one portion
$1.35
Number of ingredients needed for preparation
7
Total calories
1075
Calories per 1 portion
1075 kcal
Amount of protein per portion
19g
Amount of fat per portion
25g
Amount of carbohydrates per portion
193g
Amount of fiber per portion
~

Loading......

Ingredients

Ingredients

Calculate for portions:
Orange 2

Orange 2

200 Gram (200 Gram) • 603 kcal • $0.28
Citrus fruits
B: 0.8g
T: 0.6g
W: 148.6g
603 kcal
Light Rye Bread

Light Rye Bread

#Wholemeal Bread #Rye Bread #Light
2 Slice of bread (2 Slice of bread (70 g)) • 179 kcal • $0.17
Rye Gluten Wheat
B: 2.8g
T: 0.9g
W: 40g
179 kcal
Mozzarella Cheese

Mozzarella Cheese

#DASH Diet #Heart Health #Mozzarella Cheese #Vegetarian #Gluten-free
60 Gram (60 Gram) • 178 kcal • $0.49
Milk
B: 13.3g
T: 13.3g
W: 1.3g
178 kcal
Fresh Spinach 2

Fresh Spinach 2

#Spinach #Fresh
50 Gram (50 Gram) • 11 kcal • $0.09
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine
B: 1.3g
T: 0.3g
W: 0.7g
11 kcal
Dried Tomatoes

Dried Tomatoes

#Dried Tomatoes
40 Gram (40 Gram) • 8 kcal • $0.10
Tomato Salicylates Latex-Fruit Syndrome
B: 0.4g
T: 0.1g
W: 1.4g
8 kcal
Greenhouse Cucumber

Greenhouse Cucumber

#DASH Diet #Heart Health #Cucumber #Vegan #Vegetarian
40 Gram (40 Gram) • 6 kcal • $0.10
Cucumber Latex-Fruit Syndrome
B: 0.3g
T: 0g
W: 1.2g
6 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Tablespoon (1 Tablespoon (10 g)) • 90 kcal • $0.12
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal

Loading......

Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Spinach and Orange Salad

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,23 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,23 €
100 kcal 0,11 €
20 g protein 1,30 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,23 € 1,23 € 2,46 € 4,92 €
Lidl +1%
1,24 € 1,24 € 2,48 € 4,96 €
Tesco +10%
1,35 € 1,35 € 2,70 € 5,40 €
Carrefour +13%
1,39 € 1,39 € 2,78 € 5,56 €
SPAR +16%
1,43 € 1,43 € 2,86 € 5,72 €

Smart Voice

•

Listen to the article content live

0:00 / 0:00

Recipe preparation steps

1
Wash and dry the fresh spinach and greenhouse cucumber; cut the cucumber into half-slices and slice the sun-dried tomatoes into strips.
2
Peel the orange and cut the flesh into bite-sized pieces, then drain the mozzarella cheese and cut it into cubes.
3
Combine the spinach leaves with the orange, mozzarella, cucumber, and sun-dried tomatoes in a salad bowl, drizzle with olive oil, season with your favorite spices, and toss gently.
4
Serve the finished salad on a plate alongside slices of light rye bread.
Contains allergens 13
Citrus fruits Rye Gluten Wheat Milk Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine Tomato Salicylates Cucumber Olive

Loading......

Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
1075 kcal
Protein
18.9g
Fat
25.2g
Carbs
193.2g
Spinach and Orange Salad
Bio-Analysis Recipe

Spinach and Orange Salad

1075 kcal B: 18.9g T: 25.2g W: 193.2g
Glycemic Load
IG 65 ŁG 126
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 118 nutrients organized by category and RDA coverage.

Loading......

diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 39 µU/mL 69 µU/mL 74 µU/mL 59 µU/mL 37 µU/mL 21 µU/mL 12 µU/mL 6 µU/mL 86 mg/dL 123 mg/dL 158 mg/dL 152 mg/dL 135 mg/dL 113 mg/dL 97 mg/dL 92 mg/dL 86 mg/dL 158 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 118.7) may trigger a pronounced glucose peak (~158 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
118.7 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
158
mg/dL
P+F+Fiber buffer
0.31
🛡️ Glycemic buffering in this meal
Protein (18.9 g), fat (25.2 g), and dietary fiber (10.6 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 182.6 g
Simple sugars: 153.2 g Slowing fiber: 10.6 g
Culinary Matches

Related Recipes

Discover dishes with similar ingredients and flavor profiles.

See all
Spinach and Orange Salad (gluten-free)
Gluten-Free
Spinach and Orange Salad (gluten-free)
973 kcal
B: 71g • T: 224g • W: 678g
Avocado, Spinach, and Orange Salad
Avocado
Avocado, Spinach, and Orange Salad
1021 kcal
B: 28g • T: 202g • W: 791g
Salad with Avocado, Spinach and Orange (gluten-free)
Avocado Salad
Salad with Avocado, Spinach and Orange (gluten-free)
919 kcal
B: 23g • T: 199g • W: 696g
Foil-Baked Salmon Fillet over Fresh Baby Spinach, Tomato, and Red Onion Salad
Salmon
Foil-Baked Salmon Fillet over Fresh Baby Spinach, Tomato, and Red Onion Salad
304 kcal ⏱ 25 min 2 porcje 1/5 ★
B: 92g • T: 167g • W: 44g
Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing
Fish
Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing
283 kcal ⏱ 25 min 2 porcje 1/5 ★
B: 109g • T: 139g • W: 36g
Spinach Shake
Spinach
Spinach Shake
143 kcal
B: 25g • T: 58g • W: 60g
Spinach Ricotta
Żywność I Napoje Na Bazie Roślin
Spinach Ricotta
127 kcal ⏱ 20 min 2 porcje 3/5 ★
B: 36g • T: 58g • W: 34g
Zucchini and Spinach Patties
Zucchini
Zucchini and Spinach Patties
319 kcal
B: 71g • T: 63g • W: 184g
Caprese Salad with Spinach
Caprese Salad
Caprese Salad with Spinach
452 kcal
B: 65g • T: 202g • W: 184g
Caprese Salad with Spinach and Egg
Spinach
Caprese Salad with Spinach and Egg
536 kcal
B: 95g • T: 255g • W: 186g
Spinach Omelette
Spinach
Spinach Omelette
520 kcal
B: 113g • T: 154g • W: 253g
Greek Salad
Salad
Greek Salad
505 kcal
B: 60g • T: 227g • W: 217g
Caesar Salad
Salad
Caesar Salad
637 kcal
B: 180g • T: 404g • W: 53g
Chicken with Curry Sauce and Spinach
Curry Sauce
Chicken with Curry Sauce and Spinach
450 kcal 4 porcje
B: 153g • T: 78g • W: 219g
Frittata with Spinach and Buckwheat
Spinach
Frittata with Spinach and Buckwheat
523 kcal
B: 116g • T: 251g • W: 156g
Stuffed Chicken Breast with Spinach
Żywność I Napoje Na Bazie Roślin
Stuffed Chicken Breast with Spinach
546 kcal ⏱ 30 min 2 porcje 3/5 ★
B: 164g • T: 320g • W: 62g
Cheese and Spinach Muffins
Żywność I Napoje Na Bazie Roślin
Cheese and Spinach Muffins
83 kcal ⏱ 15 min 2 porcje 3/5 ★
B: 30g • T: 40g • W: 13g
Spaghetti with Spinach and Chicken
Chicken
Spaghetti with Spinach and Chicken
499 kcal 2 porcje
B: 199g • T: 187g • W: 113g
Low Carb Spinach Omelette
Żywność I Napoje Na Bazie Roślin
Low Carb Spinach Omelette
19 kcal ⏱ 15 min 2/5 ★
B: 2g • T: 11g • W: 7g
Banana and Spinach Cocktail
Cocktail
Banana and Spinach Cocktail
269 kcal
B: 48g • T: 55g • W: 166g
Cauliflower Salad with Pears
Cauliflower Salad
Cauliflower Salad with Pears
218 kcal
B: 31g • T: 63g • W: 124g
Broccoli and Egg Salad
Broccoli
Broccoli and Egg Salad
407 kcal 2 porcje
B: 108g • T: 128g • W: 171g
Vegetable-Egg Salad
Vegetable
Vegetable-Egg Salad
285 kcal
B: 82g • T: 109g • W: 94g
Mango Salad
Mango
Mango Salad
504 kcal 2 porcje
B: 67g • T: 223g • W: 214g
Salad with kale, tomatoes and carrots
Żywność I Napoje Na Bazie Roślin
Salad with kale, tomatoes and carrots
80 kcal ⏱ 15 min 3/5 ★
B: 20g • T: 19g • W: 41g
Healthy Salad
Żywność I Napoje Na Bazie Roślin
Healthy Salad
122 kcal ⏱ 30 min 2 porcje 1/5 ★
B: 24g • T: 27g • W: 71g
Fit-boosting salad
Żywność I Napoje Na Bazie Roślin
Fit-boosting salad
271 kcal ⏱ 30 min 2 porcje 1/5 ★
B: 85g • T: 84g • W: 102g
Low-Carb Fitness Salad with Camembert
Gemüse/Kräuter
Low-Carb Fitness Salad with Camembert
473 kcal ⏱ 15 min 2 porcje 1/5 ★
B: 116g • T: 277g • W: 80g
Caesar Salad with Chicken
Żywność I Napoje Na Bazie Roślin
Caesar Salad with Chicken
322 kcal ⏱ 25 min 1/5 ★
B: 91g • T: 203g • W: 28g
Low-Carb Fitness Salad Without Camembert
Gemüse/Kräuter
Low-Carb Fitness Salad Without Camembert
235 kcal ⏱ 15 min 2 porcje 1/5 ★
B: 62g • T: 105g • W: 68g
For Trainees

Latest Diets

Discover other diet plans with similar goals and nutrients.

See all
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
Weight Loss / Fat Burn
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
1800 kcal / dzień
Cel: Loose Weight • Low-Carb Diet
3-day cleansing diet for 1700 kcal
Detox
3-day cleansing diet for 1700 kcal
1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
Weight Loss / Fat Burn
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
Weight Loss / Fat Burn
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
Weight Loss / Fat Burn
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
Weight Loss / Fat Burn
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
Weight Loss / Fat Burn
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
2000 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
Weight Loss / Fat Burn
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
Weight Loss / Fat Burn
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
1300 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
Weight Loss / Fat Burn
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
1500 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
Weight Loss / Fat Burn
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
1500 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
Weight Loss / Fat Burn
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
1600 kcal / dzień
Weight Loss / Fat Burn • Low-Carb Diet
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
Weight Loss / Fat Burn
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
Weight Loss / Fat Burn
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
Weight Loss / Fat Burn
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
All Applications Ecosystem

Tailored Clinical Tools, Generators & Calculators

Explore dedicated Diets Premium ecosystem applications matched to this topic or cycle through more clinical tools.

All applications

Top categories

Quick Meals (296) High-Protein & Macro Diets (105) Vegan & Plant-Based (98) Mediterranean Diet (64) Weight Loss (57) Gluten-Free (56) Low-Carb & Slow-Carb (44) Insulin Resistance (39) Anti-Inflammatory Diet (35) Healthy Swaps (33) Meal Prep (32) DASH Diet (28) Hypertension (28) Cholesterol Control (28) Ketogenic Diet (22) Senior Heart & Blood Pressure (18) Energy & Stamina (10) Muscle Gain (9) Sugar Detox & Craving Control (5) Low FODMAP (1) Allergies & Intolerances (1)

Diet type

Vegetarian (479) Gluten-free (365) High-protein (355) Heart-Healthy Diet (200) Standard Diet (188) High Fiber (187) Pork-Free Diet (179) Vegan (173) Dairy-free (168) Anti-inflammatory (147) Pollotarian Diet (133) Weight Loss (128) Mediterranean (126) Low-carb (114) Muscle Gain (82) Gut Microbiome (77) Stomach-Friendly & Bland Diet (57) Brain & Cognitive Support Diet (56) Pescatarian Diet (56) Ketogenic (52) Omega-3 Rich Diet (52) Children's Diet (46) Body Recomposition Diet (41) Athlete & Performance Diet (40) Flexitarian Diet (40) Lactose-Free (36) DASH Hypertension Diet (29) Low-Glycemic (Low-GI) Diet (29) Men's Diet (29) Sugar-free (23)

Top tags

Chicken (64) Salad (59) Oatmeal (47) Low-carb (42) Lighter Version (41) Banana (39) Cocktail (38) Spinach (35) Gluten-free (34) Vegetables (34) Vegetable (33) Pasta (31) Avocado (30) Yogurt (30) DASH Diet (28) Heart Health (28) Hypertension (28) Sandwiches (28) Lactose-Free (27) Rice (27) Tomato (27) Pancakes (26) Soup (24) Buckwheat (23) Noodles (23) Apple (22) Zucchini (22) Canapes (21) Cottage Cheese (21) Yoghurt (21)

Share