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Mediterranean greens salad Calories
Mediterranean greens salad
CALORIES
GI
POTASSIUM
FIBER
Mediterranean greens salad Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
4.2g
· 50%
Protein
1.7g
· 20%
Fat
1.1g
· 30%
Fiber
2.3g
Mediterranean greens salad Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Vitamin A
420µg · 47% DV
Vitamin C
23mg · 26% DV
Folate
68µg · 17% DV
Minerals
Iron
2mg · 11% DV
Potassium ⭐
320mg · 9% DV
Calcium
78mg · 8% DV
Magnesium
22mg · 5% DV
Mediterranean greens salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mediterranean greens salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mediterranean greens salad Contain Allergens?
No known major allergens
Which Diets Is Mediterranean greens salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mediterranean greens salad Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mediterranean greens salad
Mediterranean greens salad — Frequently Asked Questions
Can Mediterranean greens salad replace a full meal?
On its own, it is usually too light to be a complete meal. Pairing it with protein such as beans, lentils, cheese, tuna, eggs, or grilled chicken makes it more filling and balanced.
Is Mediterranean greens salad better before a meal or with it?
A small serving before a meal may help with appetite control. Served alongside the main dish, it adds volume and freshness without making the meal feel heavy.
Is Mediterranean greens salad good before a workout?
It can work in a small portion, but a large salad right before training may feel heavy for some people because of its fiber. If eaten pre-workout, it is often better with an easy-to-digest carbohydrate on the side.
Can you eat Mediterranean greens salad after exercise?
Yes, especially as part of a meal that includes protein. By itself it is not usually enough for recovery, so adding yogurt, eggs, legumes, fish, or chicken is a better option.
Does the dressing change the nutrition of the salad a lot?
Yes, dressings can change the overall energy and richness more than the greens themselves. Olive oil, cheese, olives, avocado, and creamy dressings add more substance, while lemon, vinegar, and herbs keep it lighter.
Why can Mediterranean greens salad taste bitter or tough sometimes?
Greens like arugula, chicory, or mature leaves can become more bitter and fibrous with age. Choosing very fresh leaves, chilling them well, and using an acidic dressing can soften the flavor.
How long does Mediterranean greens salad keep in the fridge?
Once dressed, it wilts quickly, so it is best dressed just before serving. Washed but well-dried greens stored with a paper towel in a sealed container usually stay fresher for a few days.
Can Mediterranean greens salad be frozen?
Freezing is not recommended for most leafy salads. After thawing, the leaves usually lose their crisp texture and release water.
What foods pair well with Mediterranean greens salad?
It goes well with grilled fish, chicken, legumes, whole grains, and olive oil–based dishes. A lemon-based dressing can also help support absorption of iron from plant foods eaten in the same meal.
Who should be careful with Mediterranean greens salad?
People with sensitive digestion may notice bloating or discomfort from large amounts of raw greens. People taking blood thinners should also avoid sudden major changes in their intake of leafy green vegetables.
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Nutrition data compiled from USDA FoodData Central and scientific sources.