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Fiber-rich salad Calories
High-fiber vegetable salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fiber-rich salad (200 g) has 146 calories. That works out to 73 calories per 100 g. It contains 25 g of carbs, 6.4 g of protein, 3.4 g of fat and 10.4 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Fiber-rich salad Nutrition Facts
Selected: 1 serving (medium) · 200 g
146
KCAL / 200G
Carbs
25g
· 9% DV
Protein
6.4g
· 13% DV
Fat
3.4g
· 4% DV
Fiber
10.4g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 16% · Fat 20%
Fiber-rich salad nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 92 mg | 4% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 10.4 g | 37% |
| Protein | 6.4 g | 13% |
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 Fiber-rich salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 146 kcal |
| 1 cup (shredded) | 85 g | 62 kcal |
| 100 g | 100 g | 73 kcal |
| 1 cup (chopped) | 120 g | 88 kcal |
| 1 serving (small) | 150 g | 110 kcal |
| 1 pack (medium) | 250 g | 183 kcal |
| 1 serving (large) | 280 g | 204 kcal |
| 1 bottle (large) | 350 g | 256 kcal |
Calculated from 73 calories per 100 g.
Frequently Asked Questions About Fiber-rich salad
What is a fiber-rich salad?
A fiber-rich salad is a salad built around vegetables and other ingredients that contribute fiber, rather than just a few leaves. It may include cabbage, carrots, greens, beans, chickpeas, or seeds; there is no single fixed recipe.
What ingredients go into a fiber-rich salad?
Common ingredients in a fiber-rich salad include leafy greens, cabbage, carrots, peppers, and other vegetables. Beans, chickpeas, lentils, whole grains, or seeds can add more texture and make the salad more substantial.
How do you keep a fiber-rich salad from getting soggy?
Keep the dressing separate until you are ready to eat a fiber-rich salad. Store watery ingredients such as tomatoes apart from delicate greens, and dry washed leaves well before packing so they stay crisp.
What dressing goes well with a fiber-rich salad?
A lemon-and-olive-oil dressing works well with a fiber-rich salad because it brightens the vegetables without overpowering them. A tahini dressing is another good match, especially when the salad includes chickpeas or beans.
Can you make a fiber-rich salad ahead of time?
Yes, you can prepare many parts of a fiber-rich salad ahead of time. Wash and dry the vegetables, cook any grains or legumes, and keep everything chilled separately; add the dressing just before serving.
Does a fiber-rich salad keep you full?
A fiber-rich salad can be filling, particularly when it includes beans, chickpeas, lentils, or whole grains. Adding a protein-rich food can make it more satisfying as a meal than a bowl of vegetables alone.
Can a fiber-rich salad be a complete meal?
Yes, a fiber-rich salad can make a meal when it combines vegetables with a substantial ingredient such as beans, lentils, or grains. Add a protein source and a flavorful dressing so it is satisfying, not just a side dish.
Can a fiber-rich salad cause bloating?
It can cause bloating for some people, especially if it contains a lot of raw vegetables or legumes. Increase fiber gradually, cook beans thoroughly, and drink enough water to help your body adjust.
What should you serve with a fiber-rich salad?
A fiber-rich salad pairs well with grilled vegetables, bean dishes, or a grain-based main. If the salad is served as a side, choose a protein-rich dish; if it is the main, add legumes or grains to make it more substantial.
Can you use cooked vegetables in a fiber-rich salad?
Yes, cooked vegetables work well in a fiber-rich salad and add a softer texture alongside crunchy raw ingredients. Roasted or steamed vegetables can be cooled before mixing, while dressing is best added close to serving time.
Fiber-rich salad Vitamins & Minerals
Vitamins
Vitamin K
144µg · 120% DV
Vitamin C
40mg · 44% DV
Folate
136µg · 34% DV
Vitamin A
270µg · 30% DV
Minerals
Manganese
0.84mg · 37% DV
Copper
0.26mg · 29% DV
Phosphorus
148mg · 21% DV
Potassium ⭐
630mg · 19% DV
Sodium
92mg · 4% DV
Fiber-rich salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fiber-rich salad
To burn the 146 calories in 1 serving (medium) (200 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 Fiber-rich salad?
A fiber-rich salad is less a single traditional recipe than a flexible mix built around vegetables that contribute plenty of fibre. Leafy greens, cabbage, carrots and tomatoes are common choices, though ingredients vary with the season and the cook. A simple dressing of olive oil and lemon or vinegar brings the flavours together.
It can be served alongside a main meal or enjoyed as a light lunch, with the combination adapted to local produce and tastes. Crisp vegetables give it a fresh, sometimes tangy character, and it pairs well with grilled dishes or grains. The vegetables make it a fibre-forward choice; each 100 g provides 5.2 g of fibre. For a lighter salad, keep the dressing modest and add flavour with lemon and fresh herbs.
How Nutritious Is Fiber-rich 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.
Is Fiber-rich 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 Fiber-rich salad Contain Allergens?
No known major allergens
Which Diets Is Fiber-rich 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
— Not suitable
Low FODMAP
— Not suitable
Fiber-rich salad Fat Profile
SATURATED
0.44g
MONOUNSATURATED
0.84g
POLYUNSATURATED
1.06g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.