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Chopped salad Calories
Light, fiber-rich salad made from chopped raw vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Chopped salad (120 g) has 34 calories. That works out to 28 calories per 100 g. It contains 6.5 g of carbs, 1.4 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 38.4 µg of Vitamin K covers 32% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chopped salad Nutrition Facts
Selected: 1 cup (chopped) · 120 g
34
KCAL / 120G
Carbs
6.5g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 16% · Fat 10%
Chopped salad nutrition facts table · 1 cup (chopped) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 1.4 g | 3% |
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 Chopped salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 120 g | 34 kcal |
| 1 piece (half) | 30 g | 8 kcal |
| 1 piece (whole) | 60 g | 17 kcal |
| 1 serving (small) | 80 g | 22 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (medium) | 150 g | 42 kcal |
| 2 cup (chopped) | 240 g | 67 kcal |
| 1 serving (large) | 250 g | 70 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Chopped salad
What goes in a chopped salad?
A chopped salad typically combines finely cut lettuce, tomatoes, cucumber, red onion, and bell pepper. You can add fresh herbs, beans, cheese, or another topping, but keep the pieces small enough to fit several ingredients on one fork.
How do you make chopped salad?
To make chopped salad, wash and thoroughly dry the vegetables, then cut them into small, fairly even pieces. Toss with dressing just before serving so the lettuce stays crisp and the tomatoes do not make the bowl watery.
What dressing goes best with chopped salad?
A simple lemon-and-olive-oil vinaigrette works especially well with chopped salad. Whisk it with a little vinegar, salt, and pepper if you like, then add it just before serving so the finely cut vegetables do not soften.
Can you make chopped salad ahead of time?
Yes, you can prepare chopped salad ingredients ahead, but store the lettuce separately from the juicier vegetables and keep the dressing apart. Combine everything shortly before eating; early salting or dressing makes the salad limp.
How long does chopped salad last in the fridge?
Undressed chopped salad is usually best within a day when kept covered and refrigerated. Tomatoes and cucumbers release liquid as they sit, and dressed salad softens quickly, so eat leftovers promptly and discard them if they smell or look off.
How do you keep chopped salad from getting soggy?
Keep chopped salad from getting soggy by drying the vegetables well, adding salt and dressing at the last moment, and storing wet ingredients separately. If the tomatoes are especially juicy, remove some of their seedy pulp before chopping.
What should you serve with chopped salad?
Chopped salad pairs well with grilled chicken, fish, or meat, and it can balance richer meals such as pizza or pasta. Add chickpeas, beans, or a boiled egg when you want the salad itself to be more filling.
How small should you chop vegetables for chopped salad?
Cut chopped salad vegetables into small, roughly even pieces that are easy to pick up together on a fork. Avoid crushing the lettuce, and chop tomatoes close to serving time so their juice does not collect in the bowl.
Can you freeze chopped salad?
No, chopped salad does not freeze well. Lettuce, cucumber, and tomatoes become watery and limp after thawing, so prepare only what you can use fresh; freeze suitable cooked toppings separately instead.
How do you keep lettuce crisp in chopped salad?
To keep lettuce crisp in chopped salad, rinse the leaves, dry them thoroughly, and refrigerate them separately from the dressing and chopped tomatoes. Cut or tear the leaves close to serving, then toss everything together at the table.
Chopped salad Vitamins & Minerals
Vitamins
Vitamin K
38.4µg · 32% DV
Vitamin A
216µg · 24% DV
Vitamin C
21.6mg · 24% DV
Folate
26.4µg · 7% DV
Minerals
Potassium ⭐
252mg · 7% DV
Copper
0.06mg · 7% DV
Manganese
0.14mg · 6% DV
Phosphorus
34mg · 5% DV
Sodium
22mg · 1% DV
Chopped salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chopped salad
To burn the 34 calories in 1 cup (chopped) (120 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 Chopped salad?
Chopped salad brings together finely cut raw vegetables, often lettuce, tomatoes, cucumber, red onion and bell pepper. It is a flexible, everyday style of salad rather than a dish tied to one specific place; the mix varies with the season and what is on hand.
The small pieces make it easy to get a little of everything in each bite, with crisp leaves, juicy vegetables and a sharper note from the onion. It works as a fresh side with grilled food or as a light lunch, dressed with olive oil and lemon or a simple vinaigrette. Mostly vegetables, it is light and provides fibre. For a more filling meal, add beans, chickpeas or a protein of your choice, and dress it just before serving to keep the leaves crisp.
How Nutritious Is Chopped 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 Chopped 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 Chopped salad Contain Allergens?
No known major allergens
Which Diets Is Chopped 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
Chopped salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.