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Green Salad (Mixed Greens) Calories
Rich in vitamins and minerals, low calorie, source of fiber
CALORIES
GI
POTASSIUM
FIBER
Green Salad (Mixed Greens) Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
2.9g
· 55%
Protein
1.7g
· 32%
Fat
0.3g
· 13%
Fiber
1.8g
Green Salad (Mixed Greens) Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
370µg · 41% DV
Vitamin C
18mg · 20% DV
Folate
70µg · 18% DV
Minerals
Potassium ⭐
260mg · 8% DV
Calcium
65mg · 7% DV
Iron
1mg · 6% DV
Magnesium
20mg · 5% DV
Green Salad (Mixed Greens) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green Salad (Mixed Greens) 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 (Mixed Greens) Contain Allergens?
No known major allergens
Which Diets Is Green Salad (Mixed Greens) 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 (Mixed Greens) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Green Salad (Mixed Greens)
Green Salad (Mixed Greens) — Frequently Asked Questions
Why does green salad wilt so quickly, and how can I keep it crisp longer?
Excess moisture and warm storage make mixed greens soften fast. Wash, dry thoroughly, and keep them refrigerated in a breathable container or with a paper towel to help preserve texture.
Can I prepare a green salad ahead of time?
Yes, if you wash and dry the greens well, they can be prepped a day or two in advance. Add dressing only just before serving to prevent sogginess.
Can mixed green salad be frozen?
Usually no. Freezing damages the leaf structure, so thawed greens turn limp and watery rather than crisp.
Does dressing change the nutritional impact of a green salad?
Yes. The greens themselves are very light, but creamy or oil-heavy dressings can raise the total energy of the dish substantially.
Is green salad enough for a full meal on its own?
Usually not for long-lasting fullness. Adding protein-rich foods like beans, eggs, yogurt, cheese, tofu, or chicken makes it more balanced and satisfying.
Is green salad better before or after a workout?
A very large raw salad before training may feel heavy or cause bloating for some people. After exercise, it works better as part of a meal that also includes protein and carbohydrates.
Does eating green salad at night automatically help with weight loss?
No single food causes weight loss by itself. Green salad can fit a lower-energy meal, but overall eating pattern and portion choices matter more.
Why do some mixed greens taste bitter?
Some leaves are naturally more bitter, and age can intensify that flavor. Mixing stronger greens with milder ones and using an acidic dressing can balance the taste.
What pairs well with green salad to make it more filling?
Foods like chickpeas, lentils, avocado, nuts, seeds, eggs, or grilled chicken add staying power. Combining greens with protein and some healthy fat usually improves satiety.
Who should be more careful with raw green salad?
People with weakened immune systems, older adults, and pregnant women should be especially careful about washing raw greens well because of food safety concerns. People taking blood thinners should also keep leafy green intake reasonably consistent rather than changing it drastically from day to day.
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Nutrition data compiled from USDA FoodData Central and scientific sources.