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Spinach and Orange Salad
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Spinach and Orange Salad

David Janitzek
David Janitzek
Spinach Salad
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
1
Cena (Walmart)
$1.46
Cost of one portion
$1.46
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
11g
Glycemic Index (GI)
IG 42
Glycemic Load (GL)
GL 76.7
Prices calculated for Walmart
$1.46 / serving
$1.46 (Number of portions: 1)
Spinach and Orange Salad
Specialist Verified
Kcal
1075 kcal
Protein 8%
18.9 g
Fat 11%
25.2 g
Carbohydrates 81%
193.2 g
fiber: 10.6 g IG: 42

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Ingredients

Ingredients

Calculate for portions:
Orange 2

Orange 2

200 Gram (200 Gram) • 603 kcal • $0.30
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 • $0.19
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 • $0.53
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 • $0.11
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 • $0.11
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 • $0.13
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal

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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
1,33 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,33 €
100 kcal 0,12 €
20 g protein 1,40 €
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
1,33 € 1,33 € 2,66 € 5,32 €
Lidl +1%
1,34 € 1,34 € 2,68 € 5,36 €
Tesco +10%
1,46 € 1,46 € 2,92 € 5,84 €
Carrefour +13%
1,50 € 1,50 € 3,00 € 6,00 €
SPAR +17%
1,55 € 1,55 € 3,10 € 6,20 €

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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

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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 (7% kcal)
Fat 25.2g (21% kcal)
Carbs 193.2g (72% kcal)
Protein
18.9g
Fat
25.2g
Carbs
193.2g
Fiber
10.6g
Spinach and Orange Salad
Bio-Analysis Recipe

Spinach and Orange Salad

1075 kcal B: 18.9g T: 25.2g W: 193.2g 10.6g fib.
Glycemic Load
IG 42 ŁG 77
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.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (76.7)
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 76.7) may trigger a pronounced glucose peak (~158 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
76.7 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)
42
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
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