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Ayom salad Calories
Mixed salad, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ayom salad (150 g) has 63 calories. That works out to 42 calories per 100 g. It contains 9.6 g of carbs, 2.7 g of protein, 2.1 g of fat and 3.2 g of fiber. Its 87 µg of Vitamin K covers 73% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Ayom salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
63
KCAL / 150G
Carbs
9.6g
· 3% DV
Protein
2.7g
· 5% DV
Fat
2.1g
· 3% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 16% · Fat 28%
Ayom salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 2.7 g | 5% |
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 Ayom salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 63 kcal |
| 1 piece (half) | 60 g | 25 kcal |
| 1 cup (chopped) | 80 g | 34 kcal |
| 100 g | 100 g | 42 kcal |
| 1 serving (small) | 100 g | 42 kcal |
| 1 piece (whole) | 120 g | 50 kcal |
| 2 cup (chopped) | 160 g | 67 kcal |
| 1 serving (large) | 250 g | 105 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Ayom salad
What is in Ayom salad?
Ayom salad is a mixed vegetable salad, but there is no single fixed ingredient list. The vegetables and dressing can vary from one preparation to another, so check the particular recipe if you need to know exactly what it contains.
How do you make Ayom salad?
To make Ayom salad, wash and thoroughly dry the vegetables, chop them, and toss them together. Add dressing just before serving to keep the vegetables crisp. Since recipes can vary, choose a mix of fresh vegetables you enjoy.
What dressing goes well with Ayom salad?
A simple lemon-and-olive-oil dressing goes well with Ayom salad without overwhelming the vegetables. Season it to taste and toss it through just before serving, since dressing the salad too early can make the vegetables limp.
Can you make Ayom salad ahead of time?
Yes, you can prepare the vegetables for Ayom salad ahead and keep them covered in the refrigerator. Store the dressing separately and add it just before serving; that helps prevent the salad from becoming watery or losing its crunch.
What should you serve with Ayom salad?
Ayom salad works well alongside grilled fish, meat, or vegetables. It can also add fresh vegetables to a sandwich or a grain-based meal. Serve the dressing separately if the salad will sit on the table for a while.
How can you keep Ayom salad from getting soggy?
To keep Ayom salad from getting soggy, dry the vegetables well after washing and add salt and dressing at the last moment. If the recipe includes especially juicy vegetables, drain away excess liquid before tossing everything together.
Can Ayom salad be a complete meal?
Ayom salad can be a light meal, but adding a source of protein makes it more substantial. Try serving it with beans, eggs, tofu, cheese, or chicken, depending on your preferences and the rest of your meal.
Is Ayom salad good for weight loss?
Ayom salad can fit into a weight-loss eating plan as a vegetable-based choice, but it does not cause weight loss by itself. Generous amounts of dressing or rich additions can change the meal, while protein can make it more filling.
Can you eat Ayom salad for breakfast?
Yes, Ayom salad can be eaten for breakfast. Pair it with eggs, cheese, or bread for a more complete breakfast, and keep the dressing light so the salad complements rather than dominates the other foods.
Can you eat Ayom salad during pregnancy?
Yes, Ayom salad can be part of a pregnancy diet if its vegetables are washed thoroughly under running water and handled with clean utensils. Avoid salad that has been left unrefrigerated for a long time; ask your clinician about any individual food-safety concerns.
Ayom salad Vitamins & Minerals
Vitamins
Vitamin K
87µg · 73% DV
Vitamin A
270µg · 30% DV
Vitamin C
21mg · 23% DV
Folate
48µg · 12% DV
Minerals
Manganese
0.27mg · 12% DV
Copper
0.09mg · 10% DV
Potassium ⭐
330mg · 10% DV
Sodium
180mg · 8% DV
Ayom salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ayom salad
To burn the 63 calories in 1 serving (medium) (150 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 Ayom salad?
Ayom salad is a mixed vegetable salad, though the name alone does not point to one standard recipe or a widely established regional tradition. Its exact ingredients can vary with the version, so think of it as a fresh, flexible salad rather than a fixed combination.
It works as a light side with lunch or dinner, alongside grilled vegetables, beans or other main dishes. For English-speaking readers, it can also make an easy base for a meal when topped with grains or a protein of choice. Nutritionally, it is low in calories and provides some fibre; a 100 g portion has 42 calories. Keep it light with a modest amount of dressing, or use lemon and herbs for flavour.
How Nutritious Is Ayom 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 Ayom 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 Ayom salad Contain Allergens?
No known major allergens
Which Diets Is Ayom salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ayom salad Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.68g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.