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Fruit & Feta Salad

plate of Fruit & Feta Salad
Makes: 4 Servings
Preparation Time: 15 minutes

Enjoy this super-quick and refreshing salad featuring melon and feta cheese. You can substitute any of your favorite fresh-cut fruit items, such as grapes, mangoes, etc.

Ingredients

  • For the Vinaigrette:
  • 2 tablespoons balsamic vinegar
  • 1 1/2 tablespoons olive oil
  • 1 dash black pepper
  •  
  • For the Salad:
  • 2 cups watermelon chunks
  • 2 cups cantaloupe chunks
  • 1/4 cup medium red onion, thinly sliced
  • 6 cups fresh spinach or arugula
  • 1/2 cup reduced-fat feta cheese crumbles
  • 1/4 cup pine nuts

Directions

  1. Whisk together vinaigrette ingredients.
  2. Toss with remaining ingredients and serve.

Notes

Learn more about:

Source:

Produce for Better Health Foundation

Nutrition Information

Serving Size: 1
Nutrients Amount
Total Calories 222
Total Fat 16 g
Saturated Fat 4 g
Cholesterol 17 mg
Sodium 280 mg
Carbohydrates 16 g
Dietary Fiber 2 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 134 mg
Iron 2 mg
Potassium 512 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 222
Total Fat 16 g
Saturated Fat 4 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 4 g
Linoleic Acid 3 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 17 mg
Carbohydrates 16 g
Dietary Fiber 2 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 134 mg
Potassium 512 mg
Sodium 280 mg
Copper 0 mg
Iron 2 mg
Magnesium 79 mg
Phosphorus 152 mg
Selenium 5 mg
Zinc 2 mg
Vitamins
Vitamin A 331 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.3 mcg
Vitamin C 26 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 190 mcg
Folate 67 mcg
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 1 mg
Choline 25 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/4 cups
Fruit 1 cups
Protein Foods 1/2 ounces
Vegetables 1/2 cups
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025