1 serving (medium) of Fresh Salad (120 g) has 26 calories. That works out to 22 calories per 100 g. It contains 5 g of carbs, 1.3 g of protein, 0.2 g of fat and 2 g of fiber. Its 396 µg of Vitamin A covers 44% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Fresh Salad?

Fresh salad here refers to a simple Turkish-style mix of raw, chopped vegetables. Tomato, cucumber and onion are common; lettuce and grated carrot may join in, depending on the season and what is at hand. It is a familiar side on home and restaurant tables in Turkey rather than a fixed recipe.

The vegetables bring a crisp, juicy texture and a clean, gently sweet and sharp flavour. In Turkey, it is often served alongside grilled meat, rice or beans; elsewhere, it works just as well with a sandwich, roasted vegetables or a main course. Mostly vegetables and water, it is a light way to add freshness and some fibre to a meal. Dress it simply with lemon and a little olive oil, adding salt just before serving to keep it crisp.

Fresh Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

1.1g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 73% · Protein 19% · Fat 8%

Fresh Salad Vitamins & Minerals

Vitamins

Vitamin A

330µg · 37% DV

Vitamin K

42µg · 35% DV

Vitamin C

18mg · 20% DV

Folate

35µg · 9% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

28mg · 4% DV

Calcium

32mg · 3% DV

How Nutritious Is Fresh Salad?

Nutrient density

Very high

80/ 100

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

48/ 100

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.

Fresh Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fresh Salad

To burn the 22 calories in 100 g:

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Fresh Salad Processed?

NOVA 1

Unprocessed

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 Fresh Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Fresh 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

Fresh Salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Fresh Salad

🥗vs🍅

Fresh Salad vs Tomato4 kcal more per 100 g

→🥗vs🥗

Fresh Salad vs Mixed Green Salad4 kcal more per 100 g

→🥗vs🫑

Fresh Salad vs Red Pepper9 kcal fewer per 100 g

→🥗vs🥄

Fresh Salad vs Boiled Beetroot22 kcal fewer per 100 g

→

Foods Similar to Fresh Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Fresh Salad

How do you make fresh salad?

Fresh salad is made by washing and chopping raw vegetables such as lettuce, cucumber, tomato, onion, and carrot. Dry the leaves well, then add dressing just before serving so the vegetables stay crisp instead of turning watery.

What vegetables go in fresh salad?

Fresh salad commonly includes lettuce, cucumber, tomato, onion, and carrot. You can add seasonal choices such as bell pepper, radishes, or herbs, but choose vegetables that are firm and fresh for the best crunch.

What dressing goes best with fresh salad?

A simple lemon-and-olive-oil dressing goes well with fresh salad and lets the vegetables’ flavors come through. Mix in a little salt and black pepper, then dress the salad just before serving to keep the leaves crisp.

How do you keep fresh salad from getting soggy?

Keep fresh salad from getting soggy by drying the washed vegetables thoroughly and adding dressing only at serving time. Store juicy ingredients such as chopped tomatoes separately if you are preparing the salad ahead.

Can you make fresh salad ahead of time?

Yes, you can prepare fresh salad ahead by washing, drying, and chopping the vegetables, then storing them in a covered container in the refrigerator. Keep the dressing separate and add it only when you are ready to eat.

How long does fresh salad last in the fridge?

Undressed fresh salad is best eaten the same day, though well-dried vegetables kept covered in the refrigerator may stay crisp longer. Once dressed, it softens quickly, so refrigerate leftovers promptly and eat them soon.

How should you wash lettuce for fresh salad?

Separate the lettuce leaves for fresh salad and rinse each under clean running water. Dry them thoroughly with a clean towel or salad spinner; wet leaves dilute the dressing and make the salad lose its crisp texture sooner.

Can you freeze fresh salad?

No, fresh salad does not freeze well. Lettuce, cucumber, and tomato become watery and limp after thawing, so keep the vegetables refrigerated and prepare only the amount you plan to eat.

What should you serve with fresh salad?

Fresh salad pairs well with grilled meat, kebabs, fish, beans, or a sandwich. Its cool, crisp vegetables complement richer main dishes, and a simple lemon dressing works especially well alongside grilled foods.

Is fresh salad the same as a garden salad?

Fresh salad often overlaps with what English speakers call a garden salad: both usually combine raw vegetables such as lettuce, tomato, and cucumber. The exact ingredients vary by cook, so neither name refers to one fixed recipe.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026