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Fruit and Vegetable Salad Calories
Source of fiber and vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Fruit and Vegetable Salad (150 g) has 68 calories. That works out to 45 calories per 100 g. It contains 15.5 g of carbs, 1.4 g of protein, 0.3 g of fat and 3.8 g of fiber. Its 36 mg of Vitamin C covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Fruit and Vegetable Salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
68
KCAL / 150G
Carbs
15.5g
· 6% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 8% · Fat 4%
Fruit and Vegetable Salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 15.5 g | 6% |
| Fiber | 3.8 g | 14% |
| Protein | 1.4 g | 3% |
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 Cup of Chopped Fruit and Vegetable Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 68 kcal |
| ½ cup (small) | 75 g | 34 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (medium) | 180 g | 81 kcal |
| 1.5 cup (large) | 225 g | 101 kcal |
| 1 serving (extra large) | 300 g | 135 kcal |
| 2 cup (double) | 300 g | 135 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Fruit and Vegetable Salad
What goes in a Fruit and Vegetable Salad?
A Fruit and Vegetable Salad can combine crisp produce such as cucumber, carrot, and lettuce with apple, pear, or citrus. Choose ingredients that taste good together and hold their texture; there is no single traditional ingredient list.
How do you make a Fruit and Vegetable Salad?
Wash and dry the produce, then cut it into bite-size pieces for a Fruit and Vegetable Salad. Toss sturdier vegetables with the fruit, add a simple dressing just before serving, and taste before adding extra seasoning.
What dressing works best on a Fruit and Vegetable Salad?
A light lemon-and-olive-oil dressing works well on a Fruit and Vegetable Salad because its acidity balances sweet fruit. For a different flavor, use a little vinegar or plain yogurt, and add the dressing shortly before serving.
How do you keep a Fruit and Vegetable Salad from getting watery?
Keep a Fruit and Vegetable Salad crisp by drying washed produce thoroughly and removing excess seeds from especially watery tomatoes or cucumbers. Store the dressing separately and add it at the table rather than letting it sit with the chopped ingredients.
Can you make a Fruit and Vegetable Salad the night before?
You can prepare some parts of a Fruit and Vegetable Salad the night before, but it is best not to dress it yet. Refrigerate firm vegetables in a sealed container, and cut delicate or browning fruit shortly before serving.
How do you stop apples from browning in a Fruit and Vegetable Salad?
Toss apple pieces in a little lemon juice to slow browning in a Fruit and Vegetable Salad. Cutting the apple close to serving time also helps; avoid adding so much juice that it overwhelms the other ingredients.
Should a Fruit and Vegetable Salad include leafy greens?
No, leafy greens are optional in a Fruit and Vegetable Salad. Lettuce or spinach adds a fresh base, while a chopped version without greens is easier to serve as a side; choose greens that are dry and crisp.
What should you serve with a Fruit and Vegetable Salad?
Serve a Fruit and Vegetable Salad alongside grilled foods, sandwiches, or a grain-and-bean dish. Its fresh, sweet-tart flavors work especially well with savory mains, and a simpler dressing keeps it from competing with strongly seasoned food.
Can you use frozen fruit in a Fruit and Vegetable Salad?
Fresh fruit is usually better for a Fruit and Vegetable Salad because thawed frozen fruit tends to release liquid and soften the vegetables. If frozen fruit is all you have, thaw and drain it thoroughly, then mix it in just before serving.
Which fruit pairs well with vegetables in a Fruit and Vegetable Salad?
Apple and pear pair easily with cucumber, carrot, and leafy greens in a Fruit and Vegetable Salad because their mild sweetness does not overpower the vegetables. Citrus adds a sharper note, while very soft fruit can make the mixture harder to keep crisp.
Fruit and Vegetable Salad Vitamins & Minerals
Vitamins
Vitamin C
36mg · 40% DV
Vitamin K
31.5µg · 26% DV
Folate
33µg · 8% DV
B6
0.14mg · 8% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
270mg · 8% DV
Manganese
0.18mg · 8% DV
Phosphorus
33mg · 5% DV
Sodium
7.5mg · 0% DV
Fruit and Vegetable Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fruit and Vegetable Salad
To burn the 68 calories in 1 cup (chopped) (150 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 Fruit and Vegetable Salad?
Fruit and Vegetable Salad brings chopped fresh fruit and vegetables together; the exact mix can vary with the season and what is on hand. The ingredients are served raw, so the salad keeps their crisp or juicy textures.
It works as a refreshing side with lunch or dinner, or as a light snack. Sweet fruit balances the mild, fresh taste of vegetables, making each bite varied without needing a rich dressing. It provides fibre and vitamin C, with 45 calories per 100 g. For a less sweet, more savoury bowl, use a generous share of vegetables and finish with a squeeze of lemon; it also pairs well with grilled foods or a simple sandwich.
How Nutritious Is Fruit and Vegetable 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 Fruit and Vegetable 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 Fruit and Vegetable Salad Contain Allergens?
No known major allergens
Which Diets Is Fruit and Vegetable 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
Fruit and Vegetable Salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.