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Forest salad Calories
Mixed greens, wild mushrooms, forest berries, walnuts, light dressing
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Forest salad (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 10.2 g of carbs, 2.6 g of protein, 3.8 g of fat and 3.4 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Forest salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
84
KCAL / 120G
Carbs
10.2g
· 4% DV
Protein
2.6g
· 5% DV
Fat
3.8g
· 5% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 12% · Fat 40%
Forest salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 3.4 g | 12% |
| Protein | 2.6 g | 5% |
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 Forest salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 84 kcal |
| 1 serving (small) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (medium) | 100 g | 70 kcal |
| 1 piece (large) | 150 g | 105 kcal |
| 1 serving (large) | 180 g | 126 kcal |
| 1 bottle (large) | 250 g | 175 kcal |
| 1 serving (extra large) | 250 g | 175 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Forest salad
What is in a Forest salad?
A Forest salad commonly combines leafy greens, edible mushrooms, forest berries, walnuts and a light dressing. There is no single fixed recipe, so the mushrooms, fruit and greens can vary with the season and availability.
How do you make Forest salad at home?
To make Forest salad, wash and thoroughly dry the greens, prepare the mushrooms, then arrange them with berries and walnuts. Add a light dressing just before serving so the leaves stay crisp.
Are the mushrooms in Forest salad cooked or raw?
Cook the mushrooms for Forest salad unless you know the variety is safe to eat raw. Sautéing also adds flavor and reduces excess moisture, which can otherwise make the greens soggy.
What dressing goes best with Forest salad?
A light vinaigrette works well with Forest salad: combine olive oil with lemon juice or vinegar and season simply. Use a modest amount so it complements, rather than overwhelms, the berries and mushrooms.
Can you make Forest salad with supermarket ingredients?
Yes, Forest salad can be made with supermarket greens, cultivated mushrooms and fresh or frozen berries. You do not need to forage; using mushrooms sold for eating avoids the risk of misidentifying wild varieties.
How do you stop Forest salad from getting soggy?
Keep Forest salad from getting soggy by drying the leaves thoroughly and adding the dressing only when you are ready to eat. Cool cooked mushrooms before adding them, and drain thawed berries well.
What can you serve with Forest salad?
Forest salad pairs well with roasted vegetables, grilled fish or chicken, and a simple soup. Its fruity, earthy flavors also work with crusty bread when you want a light lunch rather than a full main course.
Can Forest salad be a complete meal?
Forest salad can be a more filling meal if you add a substantial protein source, such as beans, chickpeas, eggs or grilled chicken. Greens, mushrooms and berries alone may not keep you satisfied for long.
Can you use frozen berries in Forest salad?
Yes, you can use frozen berries in Forest salad, but thaw them first and drain away the liquid. Adding them while frozen or wet can dilute the dressing and make the leaves limp.
Can Forest salad be packed for a picnic?
Yes, Forest salad can travel for a picnic if you pack the greens, toppings and dressing separately in chilled containers. Combine them shortly before eating; keep the salad cold and avoid leaving it out in warm weather.
Forest salad Vitamins & Minerals
Vitamins
Vitamin K
78µg · 65% DV
Vitamin A
384µg · 43% DV
Vitamin C
21.6mg · 24% DV
Folate
45.6µg · 11% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.28mg · 12% DV
Potassium ⭐
252mg · 7% DV
Iron
1.32mg · 7% DV
Sodium
46mg · 2% DV
Forest salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Forest salad
To burn the 84 calories in 1 serving (medium) (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 Forest salad?
Forest salad brings together leafy greens, wild mushrooms, forest berries and walnuts, usually finished with a light dressing. It is more a flexible seasonal combination than a dish with one fixed place of origin, so the ingredients can vary with the season and what is available.
Earthy mushrooms, tart fruit and crunchy walnuts give the greens a mix of flavours and textures. Serve it as a fresh side with grilled vegetables, bread or a savoury main, or add beans to make it more substantial. Its vegetables and berries contribute fibre; a 100 g portion provides 2.8 g. Keep the dressing light if you want the ingredients’ own flavours to stand out.
How Nutritious Is Forest 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 Forest 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 Forest salad Contain Allergens?
Contains these allergens:
Which Diets Is Forest 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
Forest salad Fat Profile
SATURATED
0.48g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.