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Fried Salad Sticks Calories
Crispy fried vegetable sticks, served as a snack or side dish.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Fried Salad Sticks (60 g) has 126 calories. That works out to 210 calories per 100 g. It contains 15 g of carbs, 1.9 g of protein, 6.6 g of fat and 1.4 g of fiber. Its 22.8 µg of Vitamin K covers 19% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Fried Salad Sticks Nutrition Facts
Selected: 5 piece (medium) · 60 g
126
KCAL / 60G
Carbs
15g
· 5% DV
Protein
1.9g
· 4% DV
Fat
6.6g
· 8% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 6% · Fat 47%
Fried Salad Sticks nutrition facts table · 5 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 1.14 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 1.4 g | 5% |
| Protein | 1.9 g | 4% |
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 5 Pieces of Fried Salad Sticks?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 60 g | 126 kcal |
| 2 piece (extra small) | 24 g | 50 kcal |
| 3 piece (small) | 36 g | 76 kcal |
| 1 serving (medium) | 80 g | 168 kcal |
| 8 piece (large) | 96 g | 202 kcal |
| 100 g | 100 g | 210 kcal |
| 10 piece (jumbo) | 120 g | 252 kcal |
| 1 pack (large) | 150 g | 315 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Fried Salad Sticks
What are Fried Salad Sticks?
Fried Salad Sticks are vegetables cut into sticks, coated, and fried until crisp, usually served as a snack or side. The name does not guarantee they contain lettuce; the vegetables and coating can vary from one recipe or product to another.
How do you make Fried Salad Sticks at home?
To make Fried Salad Sticks, cut the vegetables evenly, dry them well, coat them lightly, and fry until crisp and golden. Work in small batches so the pieces have room to cook instead of steaming against one another.
Can you cook Fried Salad Sticks in an air fryer?
Yes, Fried Salad Sticks can be cooked in an air fryer. Arrange them in a single layer and lightly coat them with oil; check partway through and shake or turn the pieces so they brown evenly.
What vegetables are used in Fried Salad Sticks?
Fried Salad Sticks can be made with different vegetables, such as carrots or zucchini, depending on the recipe. The name alone does not specify the ingredients, so the exact vegetable and coating can differ between homemade versions and packaged products.
Are Fried Salad Sticks made with lettuce?
Not necessarily: Fried Salad Sticks do not have to contain lettuce. “Salad” can refer to the vegetables used rather than a leafy salad, and some versions use firm vegetables that hold their shape better during coating and frying.
Why do Fried Salad Sticks turn soggy?
Fried Salad Sticks often turn soggy when the vegetables are wet, the coating is too thick, or the pieces are crowded while cooking. Dry the vegetables thoroughly, fry in batches, and place cooked sticks on a rack rather than covering them.
What sauce goes well with Fried Salad Sticks?
Garlic-yogurt dip, ranch-style dressing, or a spicy tomato dip pairs well with Fried Salad Sticks. Serve the sauce on the side rather than coating the sticks, so the crisp exterior does not soften before eating.
How should leftover Fried Salad Sticks be stored?
Refrigerate leftover Fried Salad Sticks in a covered container once they have cooled, and keep the dip separate. They lose crispness in storage, so reheat them before serving and discard them if their smell or appearance has changed.
How do you reheat Fried Salad Sticks without making them soggy?
Reheat Fried Salad Sticks in an oven or air fryer to help restore their crisp coating. Spread them in one layer; a microwave is convenient but tends to soften fried coatings rather than crisp them.
Can you freeze Fried Salad Sticks?
Yes, Fried Salad Sticks can be frozen, although their texture may be less crisp after thawing. Freeze the pieces separately first to prevent clumping, then store them in a sealed freezer-safe container and reheat them from frozen.
Fried Salad Sticks Vitamins & Minerals
Vitamins
Vitamin K
22.8µg · 19% DV
Vitamin A
126µg · 14% DV
Folate
19.2µg · 5% DV
Vitamin C
4.2mg · 5% DV
Minerals
Sodium
192mg · 8% DV
Copper
0.04mg · 4% DV
Potassium ⭐
126mg · 4% DV
Phosphorus
25mg · 4% DV
Fried Salad Sticks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried Salad Sticks
To burn the 126 calories in 5 piece (medium) (60 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 Fried Salad Sticks?
Fried Salad Sticks are vegetables cut into finger-length pieces and fried until crisp. The exact vegetables can vary by product, and the name does not point to one particular regional recipe. They work as a snack or as a side dish rather than as a full meal.
Expect a crunchy exterior and a softer centre, with the flavour depending on which vegetables are used. Serve them warm for sharing, alongside a main course, or with a yoghurt-based dip and fresh salad. At 210 calories per 100 g, they are more substantial than a plain vegetable snack, with much of that energy coming from the frying. For a lighter option, choose sticks baked or cooked with less oil.
How Nutritious Is Fried Salad Sticks?
Nutrient density
Low
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 Fried Salad Sticks Processed?
NOVA 3
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 Fried Salad Sticks Contain Allergens?
Contains these allergens:
Which Diets Is Fried Salad Sticks Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried Salad Sticks Fat Profile
SATURATED
1.14g
MONOUNSATURATED
1.92g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 63:1
Above the ideal 4:1 (63:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.