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Artichoke zucchini green salad Calories
Source of fiber, folate, and vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Artichoke zucchini green salad (180 g) has 58 calories. That works out to 32 calories per 100 g. It contains 11 g of carbs, 3.4 g of protein, 0.7 g of fat and 5.6 g of fiber. Its 122.4 µg of Vitamin K covers 102% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Artichoke zucchini green salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
58
KCAL / 180G
Carbs
11g
· 4% DV
Protein
3.4g
· 7% DV
Fat
0.7g
· 1% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 21% · Fat 10%
Artichoke zucchini green salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 5.6 g | 20% |
| Protein | 3.4 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Artichoke zucchini green salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 58 kcal |
| 1 cup (shredded) | 55 g | 18 kcal |
| 1 serving (small) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 2 cup (shredded) | 110 g | 35 kcal |
| 3 cup (shredded) | 165 g | 53 kcal |
| 1 serving (large) | 280 g | 90 kcal |
| 1 bottle (large) | 300 g | 96 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Artichoke zucchini green salad
How do you make artichoke zucchini green salad?
Combine washed, thoroughly dried leafy greens with cooked artichoke and thinly sliced zucchini. Dress with olive oil and lemon just before serving so the leaves stay crisp. Use grilled, steamed, or raw zucchini depending on the texture you prefer.
Can you eat the zucchini raw in artichoke zucchini green salad?
Yes. Slice or shave the zucchini thinly and add it raw for a fresh, crisp texture. If you prefer it tender, briefly grill or sauté it, then let it cool before tossing it with the greens and artichoke.
Should artichokes be cooked before adding them to artichoke zucchini green salad?
Usually, yes: cook fresh artichoke hearts until tender, then cool them before adding them to the salad. Ready-to-eat artichoke hearts can be drained and used as they are; patting them dry helps keep the greens from becoming soggy.
What dressing goes best with artichoke zucchini green salad?
A simple lemon and olive oil dressing pairs well with the mild zucchini and earthy artichoke without overwhelming the greens. Whisk the dressing separately and toss it through the salad just before serving.
How do you keep artichoke zucchini green salad from getting soggy?
Dry the greens well after washing, drain the artichoke thoroughly, and wait to add the dressing until serving. If you are preparing the salad ahead, keep the dressing in a separate container and assemble everything at the last minute.
Can frozen artichoke hearts be used in artichoke zucchini green salad?
Yes. Thaw the artichoke hearts, cook them until tender if the package requires it, and drain them well before adding them. Cool them completely first so they do not wilt the greens or warm the zucchini.
What can you add to artichoke zucchini green salad to make it a filling meal?
Add a protein-rich ingredient such as chickpeas, white beans, grilled chicken, or a boiled egg to make artichoke zucchini green salad more substantial. Keep the additions moderate so the artichoke, zucchini, and greens remain the focus.
Can artichoke zucchini green salad be made ahead for lunch?
Yes, prep the components ahead, but store the greens, zucchini, artichoke, and dressing separately. Combine them shortly before lunch; sliced raw zucchini can release moisture over time, so keeping it apart helps preserve the salad’s texture.
How long does leftover artichoke zucchini green salad keep?
Leftover dressed salad is best eaten promptly because the greens soften and release moisture. Refrigerate it in a covered container and use it within a short time; an undressed salad with dry, separate components keeps its texture better.
Is artichoke zucchini green salad a good source of fiber?
Yes, the artichoke, zucchini, and leafy greens contribute dietary fiber, which supports normal digestion and can help make a meal more satisfying. Pair the salad with a protein source if you want it to work as a more complete meal.
Artichoke zucchini green salad Vitamins & Minerals
Vitamins
Vitamin K
122.4µg · 102% DV
Folate
109.8µg · 27% DV
Vitamin C
16.56mg · 18% DV
B6
0.22mg · 13% DV
Minerals
Manganese
0.52mg · 23% DV
Copper
0.2mg · 22% DV
Potassium ⭐
549mg · 16% DV
Phosphorus
90mg · 13% DV
Sodium
45mg · 2% DV
Artichoke zucchini green salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Artichoke zucchini green salad
To burn the 58 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Artichoke zucchini green salad?
Artichoke zucchini green salad brings leafy greens together with artichoke and zucchini. There is no single traditional recipe or clear place of origin; the greens can vary, and the zucchini may be served raw, grilled or lightly cooked. A simple dressing of olive oil and lemon complements the vegetables without overpowering their fresh, mild flavours.
It works as a light lunch or as a side with a main meal, especially alongside soup, grains or grilled vegetables. The artichoke and greens contribute fibre, while the salad is generally light and low in fat. Add chickpeas if you want a more filling plant-based meal, or keep the dressing modest for a particularly fresh-tasting plate.
How Nutritious Is Artichoke zucchini green salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Artichoke zucchini green 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 Artichoke zucchini green salad Contain Allergens?
No known major allergens
Which Diets Is Artichoke zucchini green 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
Artichoke zucchini green salad Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.