1 cup (chopped) of Cabbage and Spinach Salad (70 g) has 17 calories. That works out to 24 calories per 100 g. It contains 2.8 g of carbs, 1.5 g of protein, 0.2 g of fat and 1.6 g of fiber. Its 182 µg of Vitamin K covers 152% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Cabbage and Spinach Salad?

Cabbage and Spinach Salad combines finely sliced cabbage with fresh spinach, usually served raw. It is a straightforward home-style salad rather than a dish tied to one specific region, and its ingredients are easy to find in many kitchens. The cabbage stays crisp while the spinach adds tender leaves; a simple lemon and olive-oil dressing lets both come through.

Serve it alongside a main meal or as a light lunch, adding herbs, seeds or beans to suit the occasion. It is low in calories and provides fibre along with vitamins C and K and folate; a 100 g portion has 24 calories. For a lighter bowl, keep the dressing modest, or pair the salad with beans or grains when you want something more substantial.

Cabbage and Spinach Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

2.1g

· 4% DV

Fat

0.3g

· 0% DV

Fiber

2.3g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 59% · Protein 31% · Fat 10%

Cabbage and Spinach Salad Vitamins & Minerals

Vitamins

Vitamin K

260µg · 217% DV

Vitamin C

47mg · 52% DV

Folate

100µg · 25% DV

Vitamin A

210µg · 23% DV

Minerals

Calcium

75mg · 8% DV

Magnesium

34mg · 8% DV

Potassium ⭐

280mg · 8% DV

Iron

1mg · 6% DV

How Nutritious Is Cabbage and Spinach Salad?

Nutrient density

Very high

86/ 100

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

52/ 100

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.

Cabbage and Spinach Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cabbage and Spinach Salad

To burn the 24 calories in 100 g:

🚶

6min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cabbage and Spinach 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 Cabbage and Spinach Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cabbage and Spinach 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

Cabbage and Spinach Salad Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.16g

⚖️

Omega 6:3 ratio 1.7:1

Below the ideal 4:1 — a good omega balance.

Compare Cabbage and Spinach Salad

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Cabbage and Spinach Salad vs Tomato6 kcal more per 100 g

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Cabbage and Spinach Salad vs Mixed Green Salad6 kcal more per 100 g

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Cabbage and Spinach Salad vs Red Pepper7 kcal fewer per 100 g

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Cabbage and Spinach Salad vs Boiled Beetroot20 kcal fewer per 100 g

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Foods Similar to Cabbage and Spinach Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cabbage and Spinach Salad

How do you make Cabbage and Spinach Salad?

Cabbage and Spinach Salad is made by tossing finely sliced cabbage with washed, dried spinach leaves. Dress it with lemon juice, olive oil, and salt just before serving; grated carrot, scallions, or toasted seeds make easy additions.

Can you eat raw cabbage and spinach in Cabbage and Spinach Salad?

Yes, both cabbage and spinach are commonly eaten raw in Cabbage and Spinach Salad. Slice the cabbage thinly and use tender spinach leaves; washing and drying them well helps the dressing cling without making the salad watery.

What kind of cabbage is best for Cabbage and Spinach Salad?

Green cabbage is the usual choice for Cabbage and Spinach Salad because its crisp, mild leaves pair well with spinach. Red cabbage also works, but it gives the salad a stronger color and a slightly more pronounced flavor.

How do you keep Cabbage and Spinach Salad from getting soggy?

Keep Cabbage and Spinach Salad crisp by drying the leaves thoroughly and adding the dressing only shortly before serving. If you want to soften the cabbage, massage it with a little salt and lemon first, then fold in the spinach gently.

What dressing goes with Cabbage and Spinach Salad?

A lemon-and-olive-oil dressing suits Cabbage and Spinach Salad without overpowering the greens. A mustard vinaigrette adds tang, while a creamy yogurt dressing makes it richer; toss the salad just before eating.

Can you make Cabbage and Spinach Salad ahead of time?

Yes, you can prepare the vegetables for Cabbage and Spinach Salad ahead of time, but store them undressed. Keep the washed leaves and sliced cabbage chilled and dry, then add salt and dressing just before serving.

How long does Cabbage and Spinach Salad last in the fridge?

Undressed Cabbage and Spinach Salad is best eaten within about a day because spinach leaves wilt quickly once cut or damp. If it is already dressed, eat it promptly; the cabbage and spinach will soften as they sit.

Should the spinach be cooked for Cabbage and Spinach Salad?

No, Cabbage and Spinach Salad usually uses raw spinach leaves. Choose tender leaves, wash them thoroughly, and dry them completely; cooked spinach is limp and changes the salad’s fresh, crunchy texture.

Can you use red cabbage in Cabbage and Spinach Salad?

Yes, red cabbage works in Cabbage and Spinach Salad and adds a vivid color and firmer crunch. Slice it very thinly so it is easy to eat alongside the spinach, and expect its color to tint nearby ingredients slightly.

What can you serve with Cabbage and Spinach Salad?

Cabbage and Spinach Salad pairs well with grilled food, roasted vegetables, or a grain-and-bean bowl. To make the salad itself more filling, top it with chickpeas, toasted nuts, or cooked grains.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026