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Green Salad (No Dressing) Calories
Low calorie, high fiber, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Green Salad (No Dressing) Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
3.2g
· 66%
Protein
1.2g
· 25%
Fat
0.2g
· 9%
Fiber
1.8g
Green Salad (No Dressing) Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
370µg · 41% DV
Vitamin C
18mg · 20% DV
Folate
65µg · 16% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
190mg · 6% DV
Calcium
38mg · 4% DV
Phosphorus
28mg · 4% DV
Green Salad (No Dressing) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green Salad (No Dressing) 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 (No Dressing) Contain Allergens?
No known major allergens
Which Diets Is Green Salad (No Dressing) 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 (No Dressing) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Green Salad (No Dressing)
Green Salad (No Dressing) — Frequently Asked Questions
How should green salad be stored after washing?
Dry the leaves thoroughly and refrigerate them in a covered container lined with paper towel. Excess moisture makes salad leaves wilt and spoil faster.
Can green salad be prepared ahead of time?
Yes, as long as the leaves are washed and dried completely. Add dressing and salt just before serving to prevent a watery, limp salad.
When should salt be added to green salad?
Add salt immediately before eating, since it can draw water out of the leaves. This matters even more when the salad includes watery ingredients such as tomato or cucumber.
Can green salad be frozen?
Raw green salad does not freeze well because the leaves become soft and watery after thawing. Refrigeration is the better option for maintaining its texture.
What dressings pair well with green salad?
Olive oil and lemon, yogurt-based dressings, and light vinegar dressings work well. A little fat in the dressing can also support absorption of fat-soluble vitamins from the vegetables.
Can plain green salad replace a full meal?
For most people, plain green salad alone is not filling enough for a complete meal. Add a protein food such as beans, eggs, cheese, fish, or chicken, along with a satisfying carbohydrate source if needed.
Is it bad to eat green salad at night?
Green salad is generally fine to eat in the evening. Some people are sensitive to raw vegetables and may experience bloating, so a smaller serving and thorough chewing may help.
Can eating green salad alone correct iron deficiency?
No, green salad alone cannot treat iron deficiency. Pairing plant-based iron foods with vitamin C-rich ingredients such as lemon, peppers, or citrus can support iron absorption.
Should pre-washed bagged green salad be washed again?
If the package says it is pre-washed or ready to eat, washing again is usually unnecessary; follow the label instructions. Discard leaves that smell off or feel slimy after opening.
Why does green salad sometimes taste bitter?
Bitterness can depend on the type of leaf, maturity, or growing conditions. Mixing bitter leaves with milder greens and using a lemony or gently sweet-tart dressing can balance the flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.