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Canned salad Calories
Convenient, fiber-containing, and may be high in sodium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Canned salad (170 g) has 77 calories. That works out to 45 calories per 100 g. It contains 13.8 g of carbs, 3.6 g of protein, 0.5 g of fat and 5.3 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Canned salad Nutrition Facts
Selected: 1 cup (medium) · 170 g
77
KCAL / 170G
Carbs
13.8g
· 5% DV
Protein
3.6g
· 7% DV
Fat
0.5g
· 1% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 19% · Fat 7%
Canned salad nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 527 mg | 23% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 5.3 g | 19% |
| Protein | 3.6 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 Cup of Canned salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 77 kcal |
| 1 tablespoon (small) | 15 g | 7 kcal |
| 2 tablespoon (medium) | 30 g | 14 kcal |
| ½ cup (small) | 85 g | 38 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (medium) | 150 g | 68 kcal |
| 1 serving (large) | 250 g | 113 kcal |
| 1.5 cup (large) | 255 g | 115 kcal |
| 1 can (large) | 400 g | 180 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Canned salad
What is canned salad made of?
Canned salad can contain mixed vegetables, beans, or pickled vegetables, depending on the product. Some versions include dressing or a salty brine, so check the ingredient list to see what is in the can you bought.
Is canned salad healthy?
Canned salad can be a convenient way to add vegetables or beans to a meal, but some varieties are high in sodium. Draining and rinsing it can reduce some of the brine, and choosing a lower-sodium version can help limit salt.
Can you eat canned salad straight from the can?
Yes, commercially canned salad is generally ready to eat and does not need cooking. Follow any instructions on the package, and refrigerate leftovers promptly after opening rather than leaving them at room temperature.
Do you drain or rinse canned salad before serving it?
Usually, yes: draining canned salad removes the packing liquid, and rinsing it under cool water can reduce some of the salt. Drain it well before adding dressing, or the extra water can dilute the flavors.
How long does canned salad last after opening?
Transfer opened canned salad to a clean, covered container and keep it refrigerated; use it within 3–4 days. Do not store leftovers in the opened can, and discard them if you notice mold, an off smell, or an unusual appearance.
How can you make canned salad taste better?
Add fresh lemon juice, herbs, chopped onion, or a little olive oil to give canned salad a brighter flavor and fresher texture. Drain it well first, especially if it is packed in salty liquid or includes a dressing.
Can you freeze canned salad?
Yes, but freezing usually makes the vegetables softer and wetter when thawed. It may still work in a cooked dish, but it is not a good choice if you want to serve the canned salad cold and crisp.
Can homemade salad be safely canned for storage?
Yes, but safe home canning depends on the ingredients and their acidity. Use a tested canning recipe and the method it specifies; simply boiling jars is not enough to safely preserve low-acid vegetables at room temperature.
Is canned salad safe if the can is bulging?
No, do not open or taste canned salad from a bulging, leaking, or badly dented can. The packaging may no longer be safe; discard it without letting the contents touch other food.
What can you serve with canned salad?
Canned salad works as a quick side for grilled fish, meat, or baked dishes. You can also drain it and mix it with fresh greens or grains to make a more substantial meal.
Canned salad Vitamins & Minerals
Vitamins
Vitamin K
20.4µg · 17% DV
Folate
47.6µg · 12% DV
Vitamin C
9.35mg · 10% DV
B6
0.17mg · 10% DV
Minerals
Sodium
527mg · 23% DV
Copper
0.17mg · 19% DV
Manganese
0.37mg · 16% DV
Phosphorus
80mg · 11% DV
Potassium ⭐
289mg · 9% DV
Canned salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canned salad
To burn the 77 calories in 1 cup (medium) (170 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 Canned salad?
Canned salad is a ready-to-use mix of vegetables preserved in a can, often in brine or a lightly tangy liquid. The exact vegetables vary by product, and it is not a single traditional dish with one place of origin. Drain it before serving, or rinse it if you prefer a milder, less salty taste.
The vegetables are usually softer than fresh salad ingredients, with a savoury, slightly acidic flavour. It works as a quick side, or can be folded into potato salad, sandwiches or a grain bowl. Canned salad provides fibre—about 3.1 g per 100 g—but some versions are high in sodium, so check the label and pair it with fresh vegetables or unsalted ingredients.
How Nutritious Is Canned salad?
Nutrient density
Medium
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 Canned salad Processed?
NOVA 3
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 Canned salad Contain Allergens?
No known major allergens
Which Diets Is Canned 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
Canned salad Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.