1 cup (chopped) of Green Apple, Beet and Walnut Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 22.2 g of carbs, 3.8 g of protein, 14.1 g of fat and 5.4 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Green Apple, Beet and Walnut Salad?

Green Apple, Beet and Walnut Salad brings together crisp, tart-sweet apple, earthy beetroot and crunchy walnuts. The ingredients may be grated or sliced, so the salad can range from finely textured to pleasantly chunky; dressings vary from kitchen to kitchen.

The apple brightens the beet’s deep, earthy flavour, while walnuts add richness and crunch. Serve it as a side with lunch or dinner, or make it part of a light meal with bread or grains. It provides fibre and unsaturated fats, with 3.6 g of fibre per 100 g. For a lighter version, keep the dressing modest and use lemon to sharpen the flavours; it also pairs well with roasted vegetables or beans.

Green Apple, Beet and Walnut Salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

14.8g

· 5% DV

Protein

2.5g

· 5% DV

Fat

9.4g

· 12% DV

Fiber

3.6g

· 13% DV

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

Calories come from: Carbs 38% · Protein 7% · Fat 55%

Green Apple, Beet and Walnut Salad Vitamins & Minerals

Vitamins

Folate

39µg · 10% DV

0.1mg · 8% DV

0.13mg · 8% DV

Vitamin C

6.2mg · 7% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

66mg · 9% DV

Magnesium

31mg · 7% DV

Potassium ⭐

229mg · 7% DV

How Nutritious Is Green Apple, Beet and Walnut Salad?

Nutrient density

High

68/ 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

50/ 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.

Green Apple, Beet and Walnut 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 Green Apple, Beet and Walnut Salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green Apple, Beet and Walnut 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 Apple, Beet and Walnut Salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Green Apple, Beet and Walnut 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 Apple, Beet and Walnut Salad Fat Profile

SATURATED

0.88g

MONOUNSATURATED

1.28g

POLYUNSATURATED

6.85g

⚖️

Omega 6:3 ratio 2.9:1

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

Compare Green Apple, Beet and Walnut Salad

🥗vs🍅

Green Apple, Beet and Walnut Salad vs Tomato102 kcal more per 100 g

→🥗vs🥗

Green Apple, Beet and Walnut Salad vs Mixed Green Salad102 kcal more per 100 g

→🥗vs🫑

Green Apple, Beet and Walnut Salad vs Red Pepper89 kcal more per 100 g

→🥗vs🥄

Green Apple, Beet and Walnut Salad vs Boiled Beetroot76 kcal more per 100 g

→

Foods Similar to Green Apple, Beet and Walnut 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

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Arugula

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🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Green Apple, Beet and Walnut Salad

How do you make Green Apple, Beet and Walnut Salad?

To make Green Apple, Beet and Walnut Salad, combine cooked, cooled beetroot with sliced green apple and chopped walnuts. Dress with olive oil and lemon juice, then season to taste. Add the walnuts just before serving to keep them crunchy.

What dressing goes well with Green Apple, Beet and Walnut Salad?

A lemon-and-olive-oil dressing suits Green Apple, Beet and Walnut Salad because its acidity balances the sweet beetroot and tart apple. For a sharper flavor, whisk in a little Dijon mustard; a touch of honey softens the tang.

Can you use raw beetroot in Green Apple, Beet and Walnut Salad?

Yes, you can use raw beetroot in Green Apple, Beet and Walnut Salad. Peel it and grate or shave it thinly so it is easier to eat; cooked beetroot gives the salad a softer texture and a milder flavor.

How can you keep the apple from browning in Green Apple, Beet and Walnut Salad?

Toss the cut apple with lemon juice straight away to slow browning in Green Apple, Beet and Walnut Salad. If you are assembling the salad ahead, keep the apple separate and mix it in shortly before serving.

Can you make Green Apple, Beet and Walnut Salad ahead of time?

Yes, you can prepare the beetroot for Green Apple, Beet and Walnut Salad ahead and chill it in a sealed container. Add the apple, dressing, and walnuts close to serving time so the fruit stays crisp and the nuts do not soften.

What protein can you add to Green Apple, Beet and Walnut Salad to make it a meal?

Chickpeas or lentils make Green Apple, Beet and Walnut Salad more substantial while keeping its flavors complementary. For a non-vegetarian option, serve it with grilled chicken or fish rather than mixing in ingredients that overpower the apple and beet.

Should you peel the apple for Green Apple, Beet and Walnut Salad?

No, peeling the apple is not necessary for Green Apple, Beet and Walnut Salad. Wash it well and leave the skin on for extra crunch; peel it if you prefer a softer, more uniform texture.

Is Green Apple, Beet and Walnut Salad better with roasted or boiled beetroot?

Either works in Green Apple, Beet and Walnut Salad. Roasted beetroot has a more concentrated, sweet flavor, while boiled beetroot is milder and tender; cool either one completely before adding the apple and walnuts.

Can you add cheese to Green Apple, Beet and Walnut Salad?

Yes, a little crumbled goat cheese or feta can complement Green Apple, Beet and Walnut Salad with a creamy, salty contrast. Add it just before serving so it stays distinct rather than blending into the dressing.

How long does Green Apple, Beet and Walnut Salad keep in the fridge?

Green Apple, Beet and Walnut Salad is best eaten fresh, but leftovers can be refrigerated in a covered container and eaten soon. The apple may soften and the walnuts lose their crunch, so storing the components separately gives a better texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026