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Green Salad (Low Olive Oil) Calories
Fresh greens, low olive oil, low calorie, fiber source
CALORIES
GI
POTASSIUM
FIBER
Green Salad (Low Olive Oil) Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
4.2g
· 38%
Protein
1.3g
· 12%
Fat
2.5g
· 50%
Fiber
2.1g
Green Salad (Low Olive Oil) Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
350µg · 39% DV
Vitamin C
18mg · 20% DV
Folate
60µg · 15% DV
Minerals
Potassium ⭐
260mg · 8% DV
Calcium
55mg · 6% DV
Iron
1mg · 6% DV
Phosphorus
38mg · 5% DV
Green Salad (Low Olive Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green Salad (Low Olive Oil) 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 Salad (Low Olive Oil) Contain Allergens?
No known major allergens
Which Diets Is Green Salad (Low Olive Oil) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Green Salad (Low Olive Oil) Fat Profile
SATURATED
0.38g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Green Salad (Low Olive Oil)
Green Salad (Low Olive Oil) — Frequently Asked Questions
How long does a low-olive-oil green salad stay fresh?
A dressed salad is best eaten the same day because the dressing quickly softens the leaves. Washed, thoroughly dried, undressed greens can keep for a few days in a sealed container.
Why does green salad sometimes taste bitter?
Rocket, endive, some lettuces, and older leaves naturally contain compounds that can taste bitter. A brief soak in very cold water and a balanced lemon-based dressing can make the bitterness less noticeable.
When should I add olive oil to a green salad prepared in advance?
Add olive oil and acidic ingredients such as lemon juice or vinegar just before serving. This helps the leaves stay crisp and limits excess moisture.
How can I make a low-olive-oil green salad more filling as a main meal?
Add a protein-rich food such as chickpeas, lentils, beans, eggs, yogurt, cheese, chicken, or fish. Pairing it with a whole-grain bread, bulgur, or another whole-grain side also makes the meal more substantial.
Does lemon in green salad help with iron absorption?
Yes. Vitamin C from lemon can improve absorption of non-heme iron from plant foods, especially when the salad is eaten with legumes such as lentils, chickpeas, or beans.
Is green salad alone enough for dinner?
A plain green salad may not be a balanced or satisfying dinner for many people. Adding a protein source and a complex carbohydrate can help prevent hunger later in the evening.
Is green salad better before or after a workout?
A large, high-fibre salad before exercise may cause digestive discomfort for some people, so a smaller portion can be better. After training, it works well alongside a meal that provides protein and carbohydrates.
Can green salad be frozen?
Fresh lettuce and similar salad leaves become soft and watery after freezing and thawing, so they do not freeze well for salads. Use extra greens in soups, smoothies, or cooked dishes instead.
Can a low-olive-oil green salad support weight management?
A vegetable-based salad can add volume and fibre to a meal, which may help it feel more satisfying. However, large amounts of oil, cheese, croutons, and creamy dressings can substantially change the overall energy intake.
Does washing green salad reduce its nutritional value?
Washing leafy greens is important for food safety, and a quick wash does not usually cause a meaningful nutrient loss. Avoid soaking leaves for a long time, dry them well, and cut them close to serving time.
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Nutrition data compiled from USDA FoodData Central and scientific sources.