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Cabbage and pea salad with olive oil Calories
Fiber-rich, contains vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (shredded) of Cabbage and pea salad with olive oil (140 g) has 129 calories. That works out to 92 calories per 100 g. It contains 10.9 g of carbs, 3.2 g of protein, 8.1 g of fat and 4.3 g of fiber. Its 72.8 µg of Vitamin K covers 61% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Cabbage and pea salad with olive oil Nutrition Facts
Selected: 1 cup (shredded) · 140 g
129
KCAL / 140G
Carbs
10.9g
· 4% DV
Protein
3.2g
· 6% DV
Fat
8.1g
· 10% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 10% · Fat 56%
Cabbage and pea salad with olive oil nutrition facts table · 1 cup (shredded) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.19 g | 6% |
| Trans fat | 0 g | |
| Sodium | 31 mg | 1% |
| Total carbohydrate | 10.9 g | 4% |
| Fiber | 4.3 g | 15% |
| Protein | 3.2 g | 6% |
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 Cup of Shredded Cabbage and pea salad with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (shredded) | 140 g | 129 kcal |
| 1 tablespoon (shredded) | 15 g | 14 kcal |
| 1 cup (half) | 70 g | 64 kcal |
| 1 piece (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 120 g | 110 kcal |
| 1 serving (medium) | 180 g | 166 kcal |
| 1 serving (large) | 260 g | 239 kcal |
| 2 cup (double) | 280 g | 258 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Cabbage and pea salad with olive oil
How do you make cabbage and pea salad with olive oil?
To make cabbage and pea salad with olive oil, combine thinly sliced cabbage and cooked peas with olive oil, lemon juice, and seasoning. Keep the cabbage raw for crunch, or soften it briefly if you prefer a tender, cooked salad.
Is cabbage and pea salad with olive oil served raw or cooked?
Cabbage and pea salad with olive oil can be served either raw or cooked. Raw cabbage stays crisp, while briefly cooked cabbage makes the dish softer and closer to a warm vegetable salad; let cooked ingredients cool before dressing.
Can you use frozen peas in cabbage and pea salad with olive oil?
Yes, frozen peas work well in cabbage and pea salad with olive oil. Cook them until just tender, drain thoroughly, and cool them before mixing so they do not make the cabbage watery or turn mushy.
What kind of cabbage works best in cabbage and pea salad with olive oil?
Green or white cabbage works best in cabbage and pea salad with olive oil because it slices easily and keeps its texture. Red cabbage is also fine, but it brings a firmer bite and can tint the other ingredients.
What dressing goes with cabbage and pea salad with olive oil?
A simple dressing of olive oil, lemon juice or vinegar, salt, and pepper suits cabbage and pea salad with olive oil. Add fresh dill or parsley for a brighter flavor, and dress it shortly before serving to preserve the cabbage’s crunch.
How long does cabbage and pea salad with olive oil last in the fridge?
Cabbage and pea salad with olive oil keeps for about three days in a covered container in the refrigerator. The cabbage will soften as it sits, so store any extra dressing separately and mix it in just before serving.
Why does cabbage and pea salad with olive oil become watery?
Cabbage and pea salad with olive oil becomes watery when salted cabbage releases liquid or the peas are not drained well. Drain cooked peas thoroughly, and add salt and dressing near serving time rather than letting them sit on the cabbage.
What can you serve with cabbage and pea salad with olive oil?
Cabbage and pea salad with olive oil pairs well with grilled fish, chicken, or a grain dish such as rice or bulgur. For a plant-based meal, serve it with lentils or beans and bread for a more filling plate.
Can cabbage and pea salad with olive oil be frozen?
Freezing cabbage and pea salad with olive oil is not recommended because thawed cabbage tends to lose its crunch and release water. For advance preparation, refrigerate the ingredients separately and combine them shortly before serving.
Does cabbage and pea salad with olive oil cause gas?
It can cause gas for some people: cabbage contains fermentable carbohydrates, and peas add fiber that gut bacteria break down. A smaller serving or briefly cooking the cabbage may make the salad more comfortable to eat.
Cabbage and pea salad with olive oil Vitamins & Minerals
Vitamins
Vitamin K
72.8µg · 61% DV
Vitamin C
33.6mg · 37% DV
Vitamin E
1.82mg · 12% DV
Folate
47.6µg · 12% DV
Minerals
Manganese
0.25mg · 11% DV
Copper
0.1mg · 11% DV
Phosphorus
64mg · 9% DV
Potassium ⭐
294mg · 9% DV
Sodium
31mg · 1% DV
Cabbage and pea salad with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cabbage and pea salad with olive oil
To burn the 129 calories in 1 cup (shredded) (140 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 Cabbage and pea salad with olive oil?
Cabbage and pea salad with olive oil brings shredded cabbage and peas together in a simple, vegetable-forward salad. The cabbage may be used raw for crunch or softened slightly, depending on the cook; it is a straightforward home-style preparation rather than a fixed recipe.
Serve it chilled or at room temperature as a side or part of a shared meal. Its crisp cabbage, tender peas and rounded olive-oil dressing work well alongside grilled vegetables, fish or a grain dish. The vegetables contribute fibre and vitamin C, while the oil makes the salad more filling than a plain pile of greens. For a lighter version, use a little less oil and add lemon or herbs for brightness.
How Nutritious Is Cabbage and pea salad with olive oil?
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 Cabbage and pea salad with olive oil 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 Cabbage and pea salad with olive oil Contain Allergens?
No known major allergens
Which Diets Is Cabbage and pea salad with olive oil 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 pea salad with olive oil Fat Profile
SATURATED
1.19g
MONOUNSATURATED
5.46g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.