This simple fall salad is easy enough to serve for weeknight dinners. Pomegranate and red onions are rich sources of cancer-protective anthocyanins—phytonutrients that benefit human health (phyto = plant). Serve this salad with your favorite dressing. Pictured here is a Creamy Pomegranate Dressing, which uses fresh pomegranate arils blended with a few other ingredients.
Ingredients
1 heads
green leaf lettuce
½ cups
pomegranate arils
¼ small
red onions
thinly sliced
½ cups
pumpkin seeds
toasted
Nutrition Facts
Per serving Recipe serves 4
- Protein 21%
- Net carbs 19%
- Fat 61%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 123kcal
- Protein
- 6.5g
- Total Carbohydrates
- 8.8g
- Dietary Fiber
- 3.1g
- Net Carbs
- 5.7g
- Total Sugars
- 4.1g
- Sucrose
- 0.23g
- Glucose
- 0.43g
- Fructose
- 0.47g
- Total Fat
- 8.3g
- Saturated Fat
- 1.4g
- Monounsaturated Fat
- 2.7g
- Polyunsaturated Fat
- 3.5g
- Trans Fat
- 0.01g
- Sodium
- 27.2mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 11.1mg
- Thiamin (B1)
- 0.12mg
- Riboflavin (B2)
- 0.11mg
- Niacin (B3)
- 1.2mg
- Pantothenic Acid (B5)
- 0.33mg
- Vitamin B6
- 0.13mg
- Folate (B9)
- 52.7µg
- Choline
- 24.3mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 0.68mg
- Vitamin K1 (Phylloquinone)
- 118µg
Minerals
Minerals
- Calcium
- 43mg
- Iron
- 2.3mg
- Magnesium
- 110mg
- Phosphorus
- 234mg
- Potassium
- 363mg
- Zinc
- 1.5mg
- Copper
- 0.28mg
- Manganese
- 0.99mg
- Selenium
- 2.2µg
- Fluoride
- 0.05µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.15g
- Isoleucine
- 0.28g
- Leucine
- 0.46g
- Lysine
- 0.28g
- Methionine
- 0.11g
- Phenylalanine
- 0.33g
- Threonine
- 0.21g
- Tryptophan
- 0.1g
- Valine
- 0.32g
Non-Essential Amino Acids
- Alanine
- 0.29g
- Arginine
- 0.93g
- Aspartic Acid
- 0.61g
- Cystine
- 0.07g
- Glutamic Acid
- 1.2g
- Glycine
- 0.35g
- Proline
- 0.26g
- Serine
- 0.31g
- Tyrosine
- 0.21g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 2.6g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.07g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 3.4g
- Arachidonic Acid (AA)
- 0.02g
Other
Carotenoids
- Alpha-Carotene
- 0.16µg
- Beta-Carotene
- 3998µg
- Beta-Cryptoxanthin
- 0.16µg
- Lutein + Zeaxanthin
- 1569µg
Plant Sterols (Phytosterols)
- Phytosterols
- 34.9mg
- Stigmasterol
- 0.22mg
Other Compounds
- Betaine
- 0.18mg
