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Green Salad Calories
Mixed fresh greens, low calorie, high fiber
CALORIES
GI
POTASSIUM
FIBER
Green Salad Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
2.8g
· 63%
Protein
1.2g
· 27%
Fat
0.2g
· 10%
Fiber
1.7g
Green Salad Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
370µg · 41% DV
Vitamin C
18mg · 20% DV
Folate
65µg · 16% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Calcium
52mg · 5% DV
Magnesium
18mg · 4% DV
Green Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green Salad Processed?
NOVA 1
Unprocessed
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 Green Salad Contain Allergens?
No known major allergens
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Green Salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Green Salad
Green Salad — Frequently Asked Questions
How can I keep a green salad fresh for longer?
Wash the leaves only if you can dry them thoroughly, then store them in a sealed container lined with paper towel in the refrigerator. Add dressing just before serving to prevent wilting.
Why do salad greens wilt so quickly?
Excess moisture, warmth, and acidic dressing can make leaves lose their crisp texture. A brief soak in ice water may revive slightly wilted greens for a short time.
Can I prepare a green salad ahead of time?
Yes, provided the leaves are fully dry and kept undressed. Add watery ingredients such as cucumber or tomatoes, along with the dressing, shortly before eating.
What is the safest way to wash salad greens?
Separate the leaves and rinse them under clean running drinking water, then dry them in a clean spinner or colander. Do not use soap, detergent, or household disinfectants on produce.
What dressing works best with green salad?
A simple dressing of olive oil, lemon juice or vinegar, herbs, and a modest amount of salt complements the greens without overpowering them. Including some fat also helps the body absorb fat-soluble vitamins from the meal.
Can a green salad be a complete meal on its own?
A plain green salad is usually not a satisfying balanced meal by itself. Add a protein food such as beans, eggs, yogurt, cheese, fish, or chicken, plus a whole-grain food if desired.
How can I make a green salad more supportive of iron absorption?
Pair beans, lentils, or dark leafy greens with vitamin C-rich foods such as lemon, peppers, or strawberries. Having tea or coffee away from the meal may also be helpful for plant-based iron absorption.
Is it okay to eat green salad late at night?
For many people it is a light evening option, but a large raw salad can cause bloating in those with sensitive digestion. People with reflux may tolerate less vinegar, lemon, onion, and spicy dressing.
Can green salad be frozen?
Raw salad greens do not freeze well because they become limp and watery after thawing. It is better to use them within a few days or cook excess sturdy greens in another dish.
Do pre-packaged salad greens need to be washed again?
If the package says the greens are ready to eat or pre-washed, follow the manufacturer’s instructions. Once opened, keep them chilled and discard the salad if it smells off, feels slimy, or is heavily wilted.
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Nutrition data compiled from USDA FoodData Central and scientific sources.