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Custom Salad (215 kcal per 100g) Calories
Custom salad with mixed vegetables, protein, and dressing.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Custom Salad (215 kcal per 100g) (180 g) has 387 calories. That works out to 215 calories per 100 g. It contains 25.2 g of carbs, 11.7 g of protein, 25.2 g of fat and 5.8 g of fiber. Its 99 µg of Vitamin K covers 83% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Custom Salad (215 kcal per 100g) Nutrition Facts
Selected: 1 serving (medium) · 180 g
387
KCAL / 180G
Carbs
25.2g
· 9% DV
Protein
11.7g
· 23% DV
Fat
25.2g
· 32% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 13% · Fat 60%
Custom Salad (215 kcal per 100g) nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 387 kcal | |
| Total fat | 25.2 g | 32% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0 g | |
| Sodium | 612 mg | 27% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 5.8 g | 21% |
| Protein | 11.7 g | 23% |
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 Custom Salad (215 kcal per 100g)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 387 kcal |
| 1 cup (small) | 80 g | 172 kcal |
| 100 g | 100 g | 215 kcal |
| 1 serving (small) | 120 g | 258 kcal |
| 1 cup (medium) | 150 g | 323 kcal |
| 1 cup (large) | 200 g | 430 kcal |
| 1 serving (large) | 250 g | 538 kcal |
| 1 bottle (large) | 350 g | 753 kcal |
| 1 bottle (jumbo) | 500 g | 1075 kcal |
Calculated from 215 calories per 100 g.
Frequently Asked Questions About Custom Salad (215 kcal per 100g)
Is a custom salad healthy?
Yes, a custom salad can be a nutritious meal when it includes a variety of vegetables and a satisfying protein. Creamy dressings, large amounts of cheese, and fried toppings can make the finished bowl much richer.
How do you build a custom salad?
Start a custom salad with leafy greens, add colorful vegetables, then choose a protein and a dressing. Add crunchy or savory extras last so they keep their texture and do not overwhelm the fresh ingredients.
What is the best dressing for a custom salad?
There is no single best dressing for every custom salad, but a vinaigrette pairs well with crisp vegetables, while a creamy dressing complements hearty toppings. Add dressing gradually so the greens are coated rather than soggy.
Can a custom salad be a complete meal?
Yes, a custom salad can work as a complete meal if you include a filling protein and enough substantial ingredients, such as beans or grains. A bowl made mostly of leafy greens may not keep you satisfied for long.
How do you keep a custom salad from getting soggy?
Keep a custom salad crisp by drying the greens thoroughly, storing wet toppings separately, and adding dressing just before eating. If packing it ahead, put the dressing in a small separate container.
What protein goes well in a custom salad?
Chicken, tuna, eggs, tofu, beans, and cheese all work well in a custom salad. Choose a protein that suits the other toppings: beans pair nicely with grains, while grilled chicken goes with a wide range of vegetables.
Can you make a custom salad ahead of time?
Yes, you can prep a custom salad ahead by keeping washed, dried greens and chopped ingredients in sealed containers in the refrigerator. Store dressing and crunchy toppings separately, then assemble the bowl shortly before eating.
What toppings make a custom salad more filling?
Beans, eggs, chicken, tuna, avocado, nuts, and grains can make a custom salad more substantial. Combining a protein with fiber-rich ingredients tends to make a more satisfying bowl than adding extra leafy greens alone.
How long does a custom salad last in the fridge?
A dressed custom salad is best eaten promptly because its greens and crisp toppings soften in storage. An undressed salad kept covered in the refrigerator can last longer, but discard it if it looks or smells spoiled.
Is a custom salad good for weight loss?
A custom salad can fit a weight-loss plan because vegetables add volume and protein can help with fullness. The choice and amount of dressing, cheese, nuts, and fried toppings also affect how substantial the meal is.
Custom Salad (215 kcal per 100g) Vitamins & Minerals
Vitamins
Vitamin K
99µg · 83% DV
Vitamin A
378µg · 42% DV
Vitamin C
32.4mg · 36% DV
B12
0.54µg · 23% DV
Minerals
Sodium
612mg · 27% DV
Phosphorus
117mg · 17% DV
Copper
0.14mg · 16% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
468mg · 14% DV
Custom Salad (215 kcal per 100g) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Custom Salad (215 kcal per 100g)
To burn the 387 calories in 1 serving (medium) (180 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 Custom Salad (215 kcal per 100g)?
Custom Salad is a build-your-own combination of mixed vegetables, a protein choice and dressing. Its ingredients can vary widely, whether you assemble it at home from what is on hand or choose add-ins at a café or salad bar.
The vegetables bring freshness and crunch, while the protein and dressing make the bowl more substantial and shape much of its flavour. It works as a lunch on its own or alongside soup, bread or a grilled main; in warmer weather, it can also make an easy light supper. At 215 kcal per 100 g, it is more energy-dense than a plain vegetable salad, largely depending on the dressing and additions. Ask for dressing on the side if you want to control how much goes in.
How Nutritious Is Custom Salad (215 kcal per 100g)?
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 Custom Salad (215 kcal per 100g) 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 Custom Salad (215 kcal per 100g) Contain Allergens?
No known major allergens
Which Diets Is Custom Salad (215 kcal per 100g) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Custom Salad (215 kcal per 100g) Fat Profile
SATURATED
3.78g
MONOUNSATURATED
10.98g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.