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Chopped walnut salad Calories
Chopped raw vegetable and leafy salad with walnuts
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Chopped walnut salad (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 7.3 g of carbs, 3 g of protein, 10.9 g of fat and 3.2 g of fiber. Its 86.4 µg of Vitamin K covers 72% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chopped walnut salad Nutrition Facts
Selected: 1 cup (chopped) · 120 g
132
KCAL / 120G
Carbs
7.3g
· 3% DV
Protein
3g
· 6% DV
Fat
10.9g
· 14% 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 21% · Protein 9% · Fat 70%
Chopped walnut salad nutrition facts table · 1 cup (chopped) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 1.02 g | 5% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 7.3 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 3 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 Chopped walnut salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 120 g | 132 kcal |
| ½ cup (chopped) | 60 g | 66 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 150 g | 165 kcal |
| 1.5 cup (chopped) | 180 g | 198 kcal |
| 1 serving (medium) | 220 g | 242 kcal |
| 2 cup (chopped) | 240 g | 264 kcal |
| 1 serving (large) | 320 g | 352 kcal |
| 1 serving (extra large) | 400 g | 440 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Chopped walnut salad
How do you make chopped walnut salad?
To make chopped walnut salad, chop washed, thoroughly dried leafy greens and raw vegetables, then toss them with walnuts. Add a simple dressing just before serving so the vegetables stay crisp and the walnuts do not soften.
What ingredients go in chopped walnut salad?
Chopped walnut salad usually combines leafy greens, chopped raw vegetables, and walnuts. Lettuce, cucumber, tomato, herbs, and red onion are common choices, but the mix is flexible: use vegetables that are fresh and work well together.
What dressing goes best with chopped walnut salad?
A lemon-and-olive-oil dressing complements chopped walnut salad without hiding the walnuts’ flavor. Whisk the dressing with a little mustard if you want extra tang, and toss it through the salad shortly before serving.
Should you toast the walnuts for chopped walnut salad?
Toasting the walnuts is optional, but it gives chopped walnut salad a deeper, nuttier flavor and a crisp texture. Let them cool completely before adding them, or their warmth can wilt the greens.
Can you make chopped walnut salad ahead of time?
Yes, you can chop and refrigerate the vegetables for chopped walnut salad ahead of time. Keep the dressing and walnuts separate until serving; dressing makes the vegetables release water, while walnuts lose their crunch in a moist salad.
What can you serve with chopped walnut salad?
Chopped walnut salad works well beside grilled vegetables, roasted chicken, fish, or a bowl of soup. It can also be served as part of a larger spread with bread and dips, where its fresh vegetables balance richer dishes.
How long does chopped walnut salad last in the fridge?
Undressed chopped walnut salad keeps its texture better in a sealed container in the refrigerator. Once dressed, it tends to become watery and limp, so serve it soon after mixing rather than saving leftovers for another meal.
How do you keep chopped walnut salad from getting soggy?
Dry the greens and chopped vegetables thoroughly, and add salt and dressing to chopped walnut salad only at the last moment. Keep the walnuts separate until serving, since contact with wet ingredients quickly takes away their crunch.
Can you add cheese to chopped walnut salad?
Yes, cheese can be added to chopped walnut salad for a creamier, saltier contrast with the crisp vegetables and walnuts. Crumbled feta or soft goat cheese are popular choices; add a modest amount so the salad’s fresh flavors remain noticeable.
Can chopped walnut salad be a meal on its own?
Chopped walnut salad can make a light meal, but adding a substantial protein such as chickpeas, beans, eggs, or grilled chicken makes it more filling. Add these just before serving so the chopped vegetables stay fresh and crisp.
Chopped walnut salad Vitamins & Minerals
Vitamins
Vitamin K
86.4µg · 72% DV
Vitamin C
18mg · 20% DV
Folate
57.6µg · 14% DV
B1
0.14mg · 12% DV
Minerals
Manganese
0.7mg · 30% DV
Copper
0.24mg · 27% DV
Phosphorus
92mg · 13% DV
Magnesium
50mg · 12% DV
Potassium ⭐
300mg · 9% DV
Sodium
22mg · 1% DV
Chopped walnut salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chopped walnut salad
To burn the 132 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 walnut salad?
Chopped walnut salad brings finely cut raw vegetables and leafy greens together with walnuts. It is a flexible, home-style combination rather than a dish tied to one fixed recipe or region, so the vegetables can vary with the season. Walnuts add a rich, earthy flavour and a satisfying crunch to the fresh, crisp vegetables.
It works as a side with grilled foods, beans or other everyday meals, and can also make a light lunch when served in a generous bowl. The vegetables contribute fibre, while walnuts give the salad much of its richness; it provides 2.7 g of fibre per 100 g. For a lighter version, use a modest amount of dressing and brighten it with lemon juice or fresh herbs.
How Nutritious Is Chopped walnut 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 walnut 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 walnut salad Contain Allergens?
Contains these allergens:
Which Diets Is Chopped walnut 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 walnut salad Fat Profile
SATURATED
1.02g
MONOUNSATURATED
1.58g
POLYUNSATURATED
4.18g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.