1 cup (medium) of Green Salad Mix (40 g) has 7 calories. That works out to 18 calories per 100 g. It contains 1.2 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Green Salad Mix?

Green salad mix brings together assorted tender leaves, often including broad lettuce leaves and smaller greens or shoots; the exact blend can vary. It is usually eaten raw, either as a simple salad or added to sandwiches and other dishes for freshness and crunch.

Across many English-speaking kitchens, it makes an easy side for everyday meals, grilled foods or soups. A light dressing lets the leaves’ mild, slightly earthy flavours come through. The mix is low in calories and provides some fibre, making it a useful way to add leafy vegetables to a meal. Pair it with tomatoes, cucumber or beans, and use dressing sparingly if you want to keep the salad light.

Green Salad Mix Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.9g

· 1% DV

Protein

1.6g

· 3% DV

Fat

0.2g

· 0% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 59% · Protein 32% · Fat 9%

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Green Salad Mix Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

350µg · 39% DV

Vitamin C

18mg · 20% DV

Folate

70µg · 18% DV

Minerals

Potassium ⭐

220mg · 6% DV

Iron

1mg · 6% DV

Manganese

0mg · 0% DV

Copper

0mg · 0% DV

How Nutritious Is Green Salad Mix?

Nutrient density

High

70/ 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 Salad Mix 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 Salad Mix

To burn the 18 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

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

Is Green Salad Mix Processed?

NOVA 1

Unprocessed

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 Mix Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Green Salad Mix 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 Salad Mix Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 0.4:1

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

Compare Green Salad Mix

🥗vs🍅

Green Salad Mix vs TomatoSame calories per 100 g

→🥗vs🥗

Green Salad Mix vs Mixed Green SaladSame calories per 100 g

→🥗vs🫑

Green Salad Mix vs Red Pepper13 kcal fewer per 100 g

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Green Salad Mix vs Boiled Beetroot26 kcal fewer per 100 g

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Foods Similar to Green Salad Mix

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Green Salad Mix

How long does green salad mix last in the fridge?

Green salad mix usually keeps best for a few days when refrigerated dry in a loosely closed container or bag. Add a dry paper towel to absorb moisture and replace it if damp; discard leaves that become slimy, moldy, or foul-smelling.

Do you need to wash green salad mix from a bag?

Wash green salad mix only if its packaging does not say it is washed or ready to eat. For ready-to-eat greens, another rinse is unnecessary and can introduce germs from the sink; follow the package directions and keep the leaves chilled.

What leaves are usually in green salad mix?

Green salad mix can contain different combinations of lettuces and tender greens, such as baby spinach, arugula, or other young leaves. The blend is not standardized, so check the package or inspect the leaves if you need to avoid a particular variety.

How do you keep green salad mix from getting soggy?

Dry green salad mix thoroughly after rinsing, and wait to add dressing until just before serving. Keep juicy ingredients separate until then, too; salt and acidic dressing draw moisture from the leaves and make a dressed salad limp if it sits.

Can green salad mix be eaten raw?

Yes, green salad mix is commonly eaten raw in salads and sandwiches. Use a ready-to-eat product as directed, or rinse the leaves under clean running water before eating; keep them separate from raw meat and the utensils used to handle it.

Why does green salad mix taste bitter?

Green salad mix may taste bitter because some leaves, such as arugula, naturally have a peppery or bitter flavor. Older leaves can also taste stronger. Pair the mix with sweet vegetables or a mild dressing, and discard it if it smells spoiled.

Can you freeze green salad mix?

You can freeze green salad mix, but thawed leaves lose their crisp texture and become limp, so they are poor choices for salads. Use frozen greens in cooked dishes such as soups instead, and freeze them while they are still fresh.

How do you revive wilted green salad mix?

Soak slightly wilted green salad mix briefly in cold, clean water, then dry it thoroughly to help the leaves regain some crispness. Do not try to revive greens that are slimy, moldy, or unpleasant-smelling; throw them away.

What dressing goes well with green salad mix?

A light vinaigrette works well with green salad mix because it coats tender leaves without overwhelming them. Add the dressing just before serving, toss gently, and start with a small amount; you can always add more without making the greens soggy.

Can you cook green salad mix?

Yes, you can stir green salad mix into soup, pasta, or a warm grain dish near the end of cooking. The leaves wilt quickly, so add them shortly before serving; they will not retain the crisp texture they have when eaten raw.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026