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Green herb salad Calories
Rich in vitamins C and K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green herb salad (70 g) has 25 calories. That works out to 36 calories per 100 g. It contains 4.4 g of carbs, 2.2 g of protein, 0.5 g of fat and 2.4 g of fiber. Its 434 µg of Vitamin K covers 362% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green herb salad Nutrition Facts
Selected: 1 serving (medium) · 70 g
25
KCAL / 70G
Carbs
4.4g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 28% · Fat 15%
Green herb salad nutrition facts table · 1 serving (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 25 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 2.2 g | 4% |
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 herb salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 70 g | 25 kcal |
| 1 tablespoon (chopped) | 8 g | 3 kcal |
| ½ cup (chopped) | 20 g | 7 kcal |
| 1 cup (chopped) | 40 g | 14 kcal |
| 1 serving (small) | 50 g | 18 kcal |
| 100 g | 100 g | 36 kcal |
| 1 serving (large) | 120 g | 43 kcal |
| 1 serving (extra large) | 180 g | 65 kcal |
Calculated from 36 calories per 100 g.
Frequently Asked Questions About Green herb salad
What herbs go in green herb salad?
Green herb salad can include parsley, mint, dill, chives, cilantro, or tender seasonal leaves. There is no fixed recipe, so choose herbs that taste good together and avoid letting one strongly flavored herb overpower the rest.
How do you make green herb salad?
To make green herb salad, wash the herbs, dry them thoroughly, and chop them just before serving. Toss gently with olive oil, lemon juice, and salt. Keeping the leaves dry and dressing them at the last minute helps preserve their fresh texture.
What dressing works best for green herb salad?
A simple lemon-and-olive-oil dressing works well with green herb salad because it brightens the herbs without hiding their flavor. Add salt just before serving. For a sharper version, whisk in a little vinegar or mustard, tasting as you go.
Can you use herb stems in green herb salad?
Yes, tender stems from parsley, cilantro, and dill can be chopped into green herb salad; they add flavor and crunch. Remove thick, woody stems, which can feel tough. If you are unsure, taste a small piece before adding the rest.
How do you stop green herb salad from getting soggy?
Dry the herbs completely before chopping, and wait to add salt and dressing until just before serving. Wet leaves and early seasoning release excess liquid, leaving green herb salad limp. A salad spinner or clean kitchen towel makes drying easier.
Can green herb salad be made ahead?
You can wash and dry the herbs for green herb salad ahead of time, then refrigerate them in a container with a dry paper towel. Chop and dress them shortly before serving; pre-cut leaves lose freshness faster, especially once salted or dressed.
Why does green herb salad taste bitter?
Green herb salad can taste bitter if it contains a large share of assertive leaves, such as certain wild greens or mature arugula. Balance them with mild parsley or lettuce, and add lemon and olive oil to soften the overall flavor.
What can you serve with green herb salad?
Green herb salad pairs well with grilled fish, roasted meat, eggs, beans, and grain dishes. Its fresh, sharp flavors also balance rich or creamy mains. Serve it on the side rather than tossing it into a hot dish, which wilts the leaves.
Can green herb salad include fruit or nuts?
Yes, green herb salad can include thinly sliced apple or pear for sweetness, or toasted nuts for crunch. Add these just before serving so the fruit stays fresh and the nuts do not soften in the dressing.
How should you wash herbs for green herb salad?
Rinse the herbs for green herb salad under cool running water, separating the leaves so grit can wash away. Swish delicate herbs in a bowl of clean water if needed, then dry them thoroughly. Do not leave them soaking, as they can become limp.
Green herb salad Vitamins & Minerals
Vitamins
Vitamin K
434µg · 362% DV
Vitamin C
84mg · 93% DV
Vitamin A
357µg · 40% DV
Folate
101.5µg · 25% DV
Minerals
Manganese
0.63mg · 27% DV
Iron
3.36mg · 19% DV
Copper
0.13mg · 14% DV
Calcium
130mg · 13% DV
Potassium ⭐
392mg · 12% DV
Sodium
29mg · 1% DV
Green herb salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green herb salad
To burn the 25 calories in 1 serving (medium) (70 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 herb salad?
Green herb salad is a flexible mix of fresh edible herbs and leafy greens rather than a dish with one fixed recipe. In Turkey, the ingredients vary with the region and season; parsley, dill, mint, rocket and other available greens may all find a place in the bowl.
Bright, fragrant and usually dressed simply with lemon and olive oil, it is served alongside home-cooked meals, grilled dishes or fish, and can also sit among the small plates at a shared table. It is rich in fibre and vitamins C and K, while remaining low in calories. Pair it with beans, yogurt or bread if you’d like to make the salad part of a more filling meal.
How Nutritious Is Green herb 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 Green herb 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 herb salad Contain Allergens?
No known major allergens
Which Diets Is Green herb 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 herb salad Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.