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Green Atom Salad Calories
Light mixed-green salad with olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green Atom Salad (250 g) has 195 calories. That works out to 78 calories per 100 g. It contains 13.5 g of carbs, 4 g of protein, 14 g of fat and 5.8 g of fiber. Its 320 µg of Vitamin K covers 267% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green Atom Salad Nutrition Facts
Selected: 1 serving (medium) · 250 g
195
KCAL / 250G
Carbs
13.5g
· 5% DV
Protein
4g
· 8% DV
Fat
14g
· 18% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 8% · Fat 64%
Green Atom Salad nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 1.9 g | 10% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 5.8 g | 21% |
| Protein | 4 g | 8% |
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 Serving of Green Atom Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 195 kcal |
| 1 cup (chopped) | 70 g | 55 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 120 g | 94 kcal |
| 2 cup (chopped) | 140 g | 109 kcal |
| 1 serving (medium) | 180 g | 140 kcal |
| 3 cup (chopped) | 210 g | 164 kcal |
| 1 serving (large) | 250 g | 195 kcal |
| 1 serving (extra large) | 350 g | 273 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Green Atom Salad
What is Green Atom Salad?
Green Atom Salad is a light mixed-green salad dressed with olive oil. The name does not point to one universally fixed recipe, so the exact greens and any extra ingredients can vary.
How do you make Green Atom Salad?
To make Green Atom Salad, wash and thoroughly dry the greens, cut them into bite-size pieces, then toss with olive oil. Add the dressing just before serving so the leaves stay crisp rather than turning limp.
Is Green Atom Salad the same as Turkish atom meze?
No. Turkish atom meze is typically a yogurt-based dish with hot pepper, while Green Atom Salad is a mixed-green salad with olive oil. They share the word “atom” in their names but are different dishes.
What greens go in Green Atom Salad?
There is no single required mix for Green Atom Salad. Lettuce, arugula, parsley, and scallions are possible choices; combining tender leaves with a few peppery greens gives the salad more contrast.
Can you make Green Atom Salad ahead of time?
You can wash and dry the greens for Green Atom Salad ahead of time, then refrigerate them in a sealed container. Keep the olive oil and other dressing ingredients separate and toss everything together shortly before serving.
What dressing works best for Green Atom Salad?
Olive oil is the defining simple dressing for Green Atom Salad. Lemon juice can add brightness if you like, but dress the greens shortly before serving to preserve their texture.
What should you serve with Green Atom Salad?
Green Atom Salad pairs well with grilled vegetables, meat, or a hearty bean dish. Its fresh, lightly dressed greens offer a crisp contrast alongside richer or more filling food.
Why is Green Atom Salad called “atom”?
The name Green Atom Salad does not have one reliably established meaning or a universally standardized recipe behind it. In Turkey, “atom” is also used for a separate spicy yogurt meze, so the name alone does not define the ingredients.
How do you keep Green Atom Salad from getting soggy?
Dry the leaves thoroughly after washing and wait to add olive oil or lemon until serving. Green Atom Salad becomes soggy when wet greens or dressing sit together for too long.
Can you use leftover greens in Green Atom Salad?
Yes, fresh leftover greens can go into Green Atom Salad as long as they are still crisp and show no signs of spoilage. Remove damaged leaves, wash the rest, dry them well, and dress only what you plan to eat.
Green Atom Salad Vitamins & Minerals
Vitamins
Vitamin K
320µg · 267% DV
Vitamin C
55mg · 61% DV
Vitamin A
525µg · 58% DV
Folate
120µg · 30% DV
Minerals
Manganese
0.73mg · 32% DV
Copper
0.25mg · 28% DV
Potassium ⭐
663mg · 20% DV
Iron
2.63mg · 15% DV
Sodium
288mg · 13% DV
Green Atom Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Atom Salad
To burn the 195 calories in 1 serving (medium) (250 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 Atom Salad?
Green Atom Salad is a fresh salad built around green leaves and other vegetables, dressed with olive oil. The exact mix can vary by recipe; the name does not point to a fixed list of ingredients. Its crisp, refreshing vegetables contrast with the smoothness of the oil, and a squeeze of lemon can brighten the dressing.
It works well as a side for grilled food or as part of a table of salads, and can also be the base of a light lunch. With fibre and relatively little energy, it provides 78 calories per 100 g. Add beans or a grain if you want a more filling meal, or keep the dressing modest for a lighter serving.
How Nutritious Is Green Atom 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 Atom 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 Atom Salad Contain Allergens?
No known major allergens
Which Diets Is Green Atom 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
✓ Suitable
Low FODMAP
— Not suitable
Green Atom Salad Fat Profile
SATURATED
1.9g
MONOUNSATURATED
9.35g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.