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Mixed vegetable salad Calories
Low-calorie, fiber-rich mixed vegetable salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Mixed vegetable salad (150 g) has 54 calories. That works out to 36 calories per 100 g. It contains 10.8 g of carbs, 2.3 g of protein, 0.5 g of fat and 3.2 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed vegetable salad Nutrition Facts
Selected: 1 bottle (medium) · 150 g
54
KCAL / 150G
Carbs
10.8g
· 4% DV
Protein
2.3g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 16% · Fat 8%
Mixed vegetable salad nutrition facts table · 1 bottle (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 33 mg | 1% |
| Total carbohydrate | 10.8 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 2.3 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 Bottle of Mixed vegetable salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 150 g | 54 kcal |
| 1 piece (small) | 50 g | 18 kcal |
| 1 cup (chopped) | 70 g | 25 kcal |
| 1 serving (small) | 80 g | 29 kcal |
| 100 g | 100 g | 36 kcal |
| 1 piece (medium) | 100 g | 36 kcal |
| 2 cup (chopped) | 140 g | 50 kcal |
| 1 serving (large) | 180 g | 65 kcal |
Calculated from 36 calories per 100 g.
Frequently Asked Questions About Mixed vegetable salad
What dressing goes best with mixed vegetable salad?
A simple lemon-and-olive-oil dressing pairs well with mixed vegetable salad without hiding the fresh vegetables’ flavors. Add salt and dressing just before serving so the lettuce and cucumber stay crisp.
How do you keep mixed vegetable salad from getting soggy?
Keep mixed vegetable salad dry and add its dressing only at serving time. Thoroughly dry washed lettuce and cucumber, and store juicy tomato pieces separately if you are preparing the salad ahead.
Can you make mixed vegetable salad ahead of time?
Yes, you can wash and prepare the vegetables for mixed vegetable salad ahead of time, but keep the tomato and dressing separate. Refrigerate the ingredients in a covered container and combine them shortly before serving.
How long does mixed vegetable salad last in the fridge?
Mixed vegetable salad is best eaten fresh, but an undressed, covered portion can usually keep in the refrigerator until the next day. Once dressed, the leaves soften quickly, especially when the salad contains cut tomatoes.
What vegetables go in mixed vegetable salad?
Mixed vegetable salad commonly combines lettuce, cucumber, tomato, carrot, and red onion. You can add bell pepper or radishes for extra crunch, choosing vegetables that are fresh and firm.
How should you wash vegetables for mixed vegetable salad?
Wash each vegetable for mixed vegetable salad under clean running water before cutting it. Separate lettuce leaves to rinse away grit, then dry everything thoroughly; wet vegetables dilute the dressing and soften the leaves.
What can you serve with mixed vegetable salad?
Mixed vegetable salad works well alongside grilled chicken, fish, burgers, or roasted vegetables. It also adds a fresh contrast to rich dishes such as pizza and pasta.
Can you freeze mixed vegetable salad?
No, mixed vegetable salad does not freeze well. Lettuce, cucumber, and tomato turn watery and limp after thawing, so prepare only what you expect to eat fresh.
How do you keep lettuce crisp in mixed vegetable salad?
Dry lettuce completely after washing and keep it cold in a covered container lined with a clean paper towel. For mixed vegetable salad, add the dressing only when you are ready to eat.
Can mixed vegetable salad be a filling meal on its own?
Mixed vegetable salad can be a light meal, but it may not keep you full for long by itself. Add a source of protein, such as beans, eggs, or grilled chicken, to make it more satisfying.
Mixed vegetable salad Vitamins & Minerals
Vitamins
Vitamin K
42µg · 35% DV
Vitamin A
277.5µg · 31% DV
Vitamin C
18mg · 20% DV
Biotin
2.7µg · 9% DV
Minerals
Potassium ⭐
315mg · 9% DV
Manganese
0.21mg · 9% DV
Copper
0.08mg · 9% DV
Phosphorus
48mg · 7% DV
Sodium
33mg · 1% DV
Mixed vegetable salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed vegetable salad
To burn the 54 calories in 1 bottle (medium) (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 Mixed vegetable salad?
Mixed vegetable salad brings together chopped or sliced vegetables, with the exact combination changing by season and household. This version features crisp lettuce, cucumber, tomato, carrot and purple onion. It has no single place of origin or fixed recipe; fresh mixed salads are common across many cuisines.
The juicy vegetables and crunchy lettuce contrast with sweet carrot and sharper onion. Serve it as a side with lunch or dinner, or add it to a meal of bread, beans or grilled food. Its high water and fibre content makes it a light, refreshing way to add vegetables to a plate. For a more substantial salad, include chickpeas or another filling topping; a simple lemon dressing keeps it fresh without weighing it down.
How Nutritious Is Mixed 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 Mixed 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 Mixed vegetable salad Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
Mixed vegetable salad Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.