Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Dry salad Calories
A salad mixture made from dried vegetables and plant ingredients, concentrated in fiber and micronutrients.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Dry salad (35 g) has 98 calories. That works out to 280 calories per 100 g. It contains 19.3 g of carbs, 4.2 g of protein, 1 g of fat and 5.3 g of fiber. Its 29.7 µg of Vitamin K covers 25% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
What is Dry salad?
Dry salad is a mix of dried vegetables and other plant ingredients, rather than a bowl of fresh leafy greens. The exact ingredients and preparation vary, so check the pack directions; some mixes are meant to be soaked before serving.
Once prepared, it can work as a side dish or be stirred into grains, legumes or soup for extra texture and vegetable flavour. It is a practical option in kitchens where fresh produce is not always on hand, and can be served alongside a main meal. The mixture is notably high in fibre, with 15 g per 100 g. Pair a modest portion with beans or whole grains for a more substantial meal.
Dry salad Nutrition Facts
Selected: 100 g
280
KCAL / 100G
Carbs
55g
· 20% DV
Protein
12g
· 24% DV
Fat
3g
· 4% DV
Fiber
15g
· 54% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 16% · Fat 9%
Dry salad Vitamins & Minerals
Vitamins
Vitamin K
85µg · 71% DV
Folate
180µg · 45% DV
Vitamin A
350µg · 39% DV
B6
0.55mg · 32% DV
Minerals
Manganese
1mg · 43% DV
Potassium ⭐
1450mg · 43% DV
Phosphorus
230mg · 33% DV
Magnesium
110mg · 26% DV
How Nutritious Is Dry salad?
Nutrient density
Very 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
High
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.
Dry salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dry salad
To burn the 280 calories in 100 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.
Is Dry 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 Dry salad Contain Allergens?
No known major allergens
Which Diets Is Dry 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
Dry salad Fat Profile
SATURATED
0.55g
MONOUNSATURATED
0.65g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
Compare Dry salad
Foods Similar to Dry salad
Frequently Asked Questions About Dry salad
What is dry salad?
Dry salad is a mixture of dried vegetables and other plant ingredients, rather than a finished fresh salad. The ingredients and whether it needs soaking or cooking vary between mixes.
How do you prepare dry salad?
Prepare dry salad according to the mix: some blends are soaked to soften, while others are added directly to a dish. Drain soaked pieces well before dressing them so the salad does not become watery.
Can you eat dry salad without soaking it?
Some dry salad mixes can be eaten as they are, but others are intended to be soaked or cooked first. Dry pieces can be tough to chew, so follow the preparation directions for your particular mix.
What can you add to dry salad?
After softening dry salad, you can add olive oil, lemon juice, fresh herbs, or a dressing you enjoy. Add seasoning gradually, since some mixes already contain salt or spices.
Can dry salad be used in soup?
Yes, dry salad can be added to soup, where the vegetables soften as they absorb liquid. Add it early enough to rehydrate, and taste the broth before adding salt if the mix is seasoned.
Is dry salad as crunchy as fresh salad?
No, dry salad does not have the same crisp texture as fresh salad. Once rehydrated, its ingredients are usually softer; adding fresh vegetables just before serving can bring back some crunch.
How should you store dry salad after opening?
Store dry salad in a tightly sealed, dry container away from heat and sunlight. Keep moisture out, since dampness can soften the ingredients and encourage mold.
Does dry salad need to be cooked?
Not always; some dry salad mixes only need soaking, and others can be added to cooking. The ingredients and preparation method differ, so use the directions supplied with the mix.
Can you make dry salad at home?
Yes, you can make dry salad at home by drying chopped vegetables and other plant ingredients thoroughly before combining them. Store the finished mix airtight, and do not pack it away while any pieces are still moist.
Can dry salad replace fresh vegetables?
No, dry salad is not a complete substitute for fresh vegetables. It offers a convenient way to use dried ingredients, but rehydrating it does not give it the same freshness, water content, or texture.
Have another question about Dry salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.