Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Green almond salad Calories
Refreshing spring salad made with green almonds, low in calories and fiber-rich
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green almond salad (150 g) has 78 calories. That works out to 52 calories per 100 g. It contains 11.1 g of carbs, 2.7 g of protein, 3.2 g of fat and 4.8 g of fiber. Its 21 µg of Vitamin K covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green almond salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
78
KCAL / 150G
Carbs
11.1g
· 4% DV
Protein
2.7g
· 5% DV
Fat
3.2g
· 4% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 13% · Fat 34%
Green almond salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 143 mg | 6% |
| Total carbohydrate | 11.1 g | 4% |
| Fiber | 4.8 g | 17% |
| Protein | 2.7 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Green almond salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 78 kcal |
| 1 serving (small) | 80 g | 42 kcal |
| 1 piece (half) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (chopped) | 110 g | 57 kcal |
| 1 piece (whole) | 180 g | 94 kcal |
| 2 cup (chopped) | 220 g | 114 kcal |
| 1 serving (large) | 250 g | 130 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Green almond salad
How do you make green almond salad?
To make green almond salad, wash and thinly slice fresh green almonds, then toss them with herbs such as parsley or mint and a simple lemon-and-olive-oil dressing. Add the dressing just before serving to keep the herbs crisp.
What do green almonds taste like in green almond salad?
Green almonds give green almond salad a crisp texture and a tart, fresh, slightly grassy flavor. Their taste is sharper than that of mature almonds, so mild herbs and olive oil make good companions without masking their seasonal character.
Can you eat green almonds raw in green almond salad?
Yes, green almonds are eaten raw in green almond salad. Rinse them well and slice them thinly; younger ones are tender, while larger, more mature green almonds may have a firmer pit that is easier to remove before serving.
Do you peel green almonds for green almond salad?
No, you generally do not peel green almonds for green almond salad. The thin green outer layer is eaten along with the fruit. Wash them, trim any tough stem ends, and remove a hardening pit if it makes the slices unpleasant to bite.
Can you make green almond salad with regular almonds?
No, regular mature almonds are not a close substitute for green almonds in green almond salad. Mature almonds are hard, dry nuts, while green almonds are young, juicy, and tart; replacing them changes both the texture and the defining flavor.
How long does green almond salad last in the fridge?
Green almond salad is best eaten the day it is made. If you need to keep leftovers, refrigerate them in a sealed container; salad already dressed with lemon and salt will soften, so store the dressing separately whenever possible.
What should you serve with green almond salad?
Green almond salad pairs well with grilled fish, grilled meats, or a simple grain dish. Its tart crunch cuts through richer foods, and it can also be served as part of a spring meal with bread and other fresh vegetables.
What dressing goes well with green almond salad?
A light dressing of lemon juice and olive oil suits green almond salad best because it complements the almonds’ natural tartness. Use salt sparingly and taste before adding more lemon; the green almonds may already make the salad quite tangy.
Are the pits in green almond salad edible?
The soft inner part of a very young green almond may be tender enough to eat, but a more developed pit can be hard and unpleasant. For green almond salad, slice the almonds and remove any pit that has started to harden.
Can you freeze green almond salad?
No, freezing prepared green almond salad is not recommended because thawing makes the fresh almonds and herbs soft and watery. For a better result, keep whole green almonds refrigerated and prepare the salad shortly before you plan to serve it.
Green almond salad Vitamins & Minerals
Vitamins
Vitamin K
21µg · 18% DV
Vitamin C
14.25mg · 16% DV
Vitamin E
1.8mg · 12% DV
Biotin
2.7µg · 9% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.33mg · 14% DV
Phosphorus
72mg · 10% DV
Potassium ⭐
315mg · 9% DV
Sodium
143mg · 6% DV
Green almond salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green almond salad
To burn the 78 calories in 1 serving (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 Green almond salad?
Green almond salad is a spring dish built around young, immature almonds, gathered before their shells harden. The almonds are sliced or chopped and commonly tossed with leafy greens, herbs, lemon and olive oil. It is especially associated with Turkey and the eastern Mediterranean, where green almonds are a brief seasonal treat.
Their crisp bite and tart, slightly astringent flavour make the salad refreshing alongside grilled foods, mezze or a simple lunch. It is light in calories and provides fibre; for a more filling meal, add chickpeas or another favourite pulse. A restrained lemon-and-olive-oil dressing lets the distinctive green almonds remain the focus.
How Nutritious Is Green almond 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 Green almond 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 Green almond salad Contain Allergens?
Contains these allergens:
Which Diets Is Green almond 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
Green almond salad Fat Profile
SATURATED
0.27g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Compare Green almond salad
Foods Similar to Green almond salad
Have another question about Green almond salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.