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Grated apple, beet, carrot and red cabbage salad Calories
Rich in vitamins and antioxidants, high fiber, low calorie, refreshing salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Grated apple, beet, carrot and red cabbage salad (120 g) has 72 calories. That works out to 60 calories per 100 g. It contains 15 g of carbs, 1.4 g of protein, 1.4 g of fat and 3.8 g of fiber. Its 420 µg of Vitamin A covers 47% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Grated apple, beet, carrot and red cabbage salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
72
KCAL / 120G
Carbs
15g
· 5% DV
Protein
1.4g
· 3% DV
Fat
1.4g
· 2% 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 77% · Protein 7% · Fat 16%
Grated apple, beet, carrot and red cabbage salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 15 g | 5% |
| 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 Grated apple, beet, carrot and red cabbage salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 72 kcal |
| 1 cup (extra small) | 60 g | 36 kcal |
| 1 cup (small) | 80 g | 48 kcal |
| 100 g | 100 g | 60 kcal |
| 1 piece (small) | 100 g | 60 kcal |
| 1 serving (medium) | 150 g | 90 kcal |
| 1 cup (large) | 180 g | 108 kcal |
| 1 serving (large) | 220 g | 132 kcal |
| 1 piece (jumbo) | 250 g | 150 kcal |
| 1 pack (large) | 300 g | 180 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Grated apple, beet, carrot and red cabbage salad
How do you make grated apple, beet, carrot and red cabbage salad?
Mix grated apple, beet, carrot and red cabbage in a bowl, then dress just before serving. Lemon juice and olive oil make a simple dressing; adding the apple last helps keep it from browning while the vegetables stay crisp.
What dressing goes with grated apple, beet, carrot and red cabbage salad?
A lemon-and-olive-oil dressing complements the sweet apple and earthy beet without masking the vegetables. For a creamier version, stir in plain yogurt or tahini, then add the dressing gradually so the grated ingredients do not become soggy.
Can you eat the beet raw in grated apple, beet, carrot and red cabbage salad?
Yes, raw beet works well in this salad and gives it a firm, crunchy texture. Peel and grate it finely; if its earthy flavor or firmness is too strong, use cooked beet instead for a softer result.
Can you make grated apple, beet, carrot and red cabbage salad ahead of time?
Yes, you can grate the beet, carrot and cabbage ahead and refrigerate them in a sealed container. Add the apple and dressing shortly before serving to limit browning and keep the salad from releasing too much liquid.
How long does grated apple, beet, carrot and red cabbage salad keep in the fridge?
Once dressed, this salad is best eaten within about a day when kept covered in the refrigerator. The apple can brown and the vegetables gradually lose their crunch; discard it if its smell or appearance seems unusual.
How do you stop the apple browning in grated apple, beet, carrot and red cabbage salad?
Toss the grated apple with lemon juice as soon as you prepare it. Grating it last and mixing the salad just before serving also limits exposure to air, which is what causes the apple to brown.
What goes well with grated apple, beet, carrot and red cabbage salad?
Serve this salad alongside grilled fish, chicken or roasted vegetables for a crisp, fresh contrast. It also pairs well with lentil dishes and grain bowls, where its sweet-tart flavor balances warm, savory ingredients.
Why does grated apple, beet, carrot and red cabbage salad turn pink?
The salad turns pink because beet juice spreads onto the apple and cabbage after the ingredients are mixed. To keep the colors more distinct, add the grated beet last and toss everything together shortly before serving.
Can you add nuts or raisins to grated apple, beet, carrot and red cabbage salad?
Yes, chopped walnuts or raisins are common additions that give this salad extra crunch or sweetness. Add only a little at first, since raisins can make the apple taste much sweeter and walnuts can change the salad’s texture.
Should you peel the apple and vegetables for grated apple, beet, carrot and red cabbage salad?
Peel the beet and scrub the carrot well; peeling either is optional if the skin is clean and in good condition. You can leave the apple skin on after washing it thoroughly, while the outer cabbage leaves should be removed.
Grated apple, beet, carrot and red cabbage salad Vitamins & Minerals
Vitamins
Vitamin A
420µg · 47% DV
Vitamin K
54µg · 45% DV
Vitamin C
21.6mg · 24% DV
Folate
42µg · 11% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.11mg · 12% DV
Potassium ⭐
252mg · 7% DV
Phosphorus
38mg · 5% DV
Sodium
48mg · 2% DV
Grated apple, beet, carrot and red cabbage salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grated apple, beet, carrot and red cabbage salad
To burn the 72 calories in 1 cup (medium) (120 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 Grated apple, beet, carrot and red cabbage salad?
Grated apple, beet, carrot and red cabbage salad combines raw fruit and vegetables in a colourful, crisp salad. It is not tied to one particular region; the ingredients can be adjusted to taste, and it makes good use of produce that is easy to find in many places.
The apple brings sweetness and a little tang, while beet adds an earthy note and the cabbage keeps each bite crunchy. Serve it as a fresh side with lunch or dinner, or add it to a grain bowl. It provides fibre, with 3.2 g per 100 g, and is light enough to pair with richer dishes. For a more filling meal, serve it alongside beans, lentils or another source of protein.
How Nutritious Is Grated apple, beet, carrot and red cabbage salad?
Nutrient density
Very 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 Grated apple, beet, carrot and red cabbage 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 Grated apple, beet, carrot and red cabbage salad Contain Allergens?
No known major allergens
Which Diets Is Grated apple, beet, carrot and red cabbage 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
Grated apple, beet, carrot and red cabbage salad Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.42g
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.