1 serving (medium) of Garden Salad (120 g) has 26 calories. That works out to 22 calories per 100 g. It contains 4.9 g of carbs, 1.4 g of protein, 0.2 g of fat and 2.8 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Garden Salad?

Garden salad is a simple combination of raw vegetables, commonly lettuce, tomato, cucumber, onion and carrot. It has no single place of origin: versions of this everyday salad are served in homes and restaurants around the world, with ingredients adjusted to the season and local tastes. The leaves are crisp, while cucumber and tomato add a cool, juicy bite. It is often served as a side with lunch or dinner, or alongside grilled foods; a light dressing of lemon and olive oil lets the vegetables stand out. With plenty of vegetable variety and fibre, it makes a fresh, relatively light accompaniment. Add chickpeas or a boiled egg if you would like to make it more substantial.

Garden Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

1.2g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

2.3g

· 8% DV

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

Calories come from: Carbs 71% · Protein 21% · Fat 8%

Garden Salad Vitamins & Minerals

Vitamins

Vitamin K

65µg · 54% DV

Vitamin A

370µg · 41% DV

Vitamin C

15mg · 17% DV

Folate

38µg · 10% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Calcium

36mg · 4% DV

Phosphorus

28mg · 4% DV

How Nutritious Is Garden 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

51/ 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.

Garden 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 Garden 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 Garden 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 Garden 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 Garden 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

Garden Salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Garden Salad

🥗vs🍅

Garden Salad vs Tomato4 kcal more per 100 g

→🥗vs🥗

Garden Salad vs Mixed Green Salad4 kcal more per 100 g

→🥗vs🫑

Garden Salad vs Red Pepper9 kcal fewer per 100 g

→🥗vs🥄

Garden Salad vs Boiled Beetroot22 kcal fewer per 100 g

→

Foods Similar to Garden 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 Garden Salad

What usually goes in a garden salad?

A garden salad usually contains lettuce, tomato, cucumber, onion, and shredded carrot. You can add other fresh vegetables, but keeping the pieces bite-sized and the ingredients crisp gives the salad its familiar, simple character.

How do you make a garden salad?

To make a garden salad, wash and dry the vegetables, tear the lettuce, and slice or chop the remaining ingredients. Toss them gently in a bowl and add dressing just before serving so the leaves stay crisp.

What dressing goes best with a garden salad?

A light vinaigrette, such as olive oil with lemon juice or vinegar, pairs well with a garden salad. Add it shortly before eating; dressing the leaves too early can make them wilt and leave liquid at the bottom of the bowl.

What should you serve with a garden salad?

A garden salad goes well alongside grilled chicken, fish, or meat, and it can brighten up a sandwich or a hearty meal. To make it a more substantial lunch, top it with beans, boiled eggs, or grilled tofu.

How long does garden salad last in the fridge?

Dressed garden salad is best eaten the day it is made because the lettuce softens and the vegetables release liquid. Store leftovers covered in the refrigerator and discard them if they look or smell spoiled; keeping dressing separate helps preserve freshness.

Can you make garden salad ahead of time?

Yes, you can prep garden salad ingredients ahead, but store them dry and undressed in the refrigerator. Keep juicy tomatoes separate from the lettuce if possible, then combine everything and add dressing just before serving.

How do you keep lettuce crisp in a garden salad?

Dry the lettuce thoroughly after washing and keep it chilled until you assemble the garden salad. A salad spinner or clean towel removes excess water; adding dressing only at serving time helps prevent the leaves from wilting.

Can you use a different kind of lettuce in a garden salad?

Yes, romaine, butter lettuce, or mixed tender greens can all work in a garden salad. Romaine stays crunchy, while softer leaves make a more delicate salad; choose fresh leaves and remove any damaged outer parts.

Is a garden salad filling enough for a meal?

A garden salad can be a light meal, but vegetables alone may not keep you satisfied for long. Add a protein-rich topping such as chickpeas, beans, eggs, or chicken, and include a substantial side if you need a more filling meal.

How do you make raw onion milder in a garden salad?

To make raw onion milder in a garden salad, slice it thinly and soak it briefly in cold water, then drain it well. You can also use a smaller amount or choose a milder onion variety.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026