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Chinese salad Calories
Light crunchy vegetable salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chinese salad (150 g) has 78 calories. That works out to 52 calories per 100 g. It contains 13.1 g of carbs, 2.1 g of protein, 2.4 g of fat and 3.2 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Chinese salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
78
KCAL / 150G
Carbs
13.1g
· 5% DV
Protein
2.1g
· 4% DV
Fat
2.4g
· 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 64% · Protein 10% · Fat 26%
Chinese salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 13.1 g | 5% |
| Fiber | 3.2 g | 11% |
| Protein | 2.1 g | 4% |
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 Chinese salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 78 kcal |
| 1 piece (small) | 35 g | 18 kcal |
| 1 cup (shredded) | 70 g | 36 kcal |
| 2 piece (small) | 70 g | 36 kcal |
| 1 serving (small) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (chopped) | 140 g | 73 kcal |
| 1 serving (large) | 220 g | 114 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Chinese salad
What is Chinese salad made of?
Chinese salad has no single fixed ingredient list. It commonly combines crunchy vegetables such as cabbage, carrot, cucumber, and bell pepper, with variations that add sesame, spring onion, or noodles.
How do you make Chinese salad?
To make Chinese salad, finely slice the vegetables and toss them with the dressing shortly before serving. Adding the dressing at the last minute helps the cabbage and other vegetables stay crisp.
What dressing goes on Chinese salad?
A common Chinese salad dressing combines soy sauce, vinegar or citrus juice, and a little sesame oil. Taste it before adding salt, since soy sauce can already make the dressing quite salty.
Is Chinese salad an authentic Chinese dish?
Chinese salad is not the name of one universally recognized traditional Chinese recipe. Outside China, the name is often used for crunchy vegetables with an Asian-inspired dressing, and recipes vary widely.
Can you make Chinese salad ahead of time?
Yes, you can prepare the vegetables for Chinese salad ahead of time, but keep them dry and refrigerate the dressing separately. Toss everything together just before serving so the vegetables do not turn soggy.
Can you add noodles to Chinese salad?
Yes, cooked and cooled noodles are a common variation in Chinese salad recipes. Drain them well before mixing them in, or excess water can dilute the dressing and soften the vegetables.
What kind of cabbage is best for Chinese salad?
Both napa cabbage and green cabbage work in Chinese salad. Napa cabbage is tender, while green cabbage stays especially crisp after slicing; either one pairs well with a tangy, sesame-flavored dressing.
Can Chinese salad include chicken?
Yes, Chinese salad can include cooked chicken, usually sliced or shredded. Let the chicken cool before adding it, and toss it with the vegetables and dressing just before serving.
How long does Chinese salad last in the fridge?
Undressed Chinese salad is best eaten within a day or two when stored in a covered container in the fridge. Once dressed, it tends to release liquid and lose its crunch sooner.
What can you serve with Chinese salad?
Chinese salad pairs well with grilled chicken, fish, tofu, or other savory main dishes. Its crisp vegetables and tangy dressing offer a fresh contrast to richer or fried foods.
Chinese salad Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Vitamin C
27mg · 30% DV
Vitamin A
234µg · 26% DV
Biotin
2.7µg · 9% DV
Minerals
Sodium
315mg · 14% DV
Manganese
0.24mg · 10% DV
Copper
0.08mg · 9% DV
Potassium ⭐
255mg · 8% DV
Chinese salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chinese salad
To burn the 78 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 Chinese salad?
Chinese salad is not one fixed recipe but a broad, Chinese-inspired style of salad, usually built around finely sliced or shredded crunchy vegetables. Cabbage, carrots and leafy greens are common; ingredients and dressing vary from one version to another.
It is served as a cool side with meals, including grilled dishes, or as part of a buffet. The appeal is its fresh, crisp texture, often paired with a tangy dressing that may include soy or sesame. Mostly vegetables, it offers fibre and carbohydrates but is not a substantial source of protein. For a lighter version, use dressing sparingly; serve it alongside tofu, beans or another protein-rich dish to make the meal more filling.
How Nutritious Is Chinese 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 Chinese 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 Chinese salad Contain Allergens?
No known major allergens
Which Diets Is Chinese 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
Chinese salad Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.57g
POLYUNSATURATED
0.71g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.