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Green Salad (No Oil, No Salt) Calories
Very low calorie, source of vitamins and fiber, contains no oil or salt
CALORIES
GI
POTASSIUM
FIBER
Green Salad (No Oil, No Salt) Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
3.2g
· 66%
Protein
1.2g
· 25%
Fat
0.2g
· 9%
Fiber
1.7g
Green Salad (No Oil, No Salt) 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
36mg · 4% DV
Phosphorus
28mg · 4% DV
Green Salad (No Oil, No Salt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green Salad (No Oil, No Salt) 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 Oil, No Salt) Contain Allergens?
No known major allergens
Which Diets Is Green Salad (No Oil, No Salt) 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 Oil, No Salt) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Green Salad (No Oil, No Salt)
Green Salad (No Oil, No Salt) — Frequently Asked Questions
Why can an oil-free green salad feel less filling?
Fat can improve mouthfeel and help a meal feel more satisfying. To make an oil-free salad more substantial, pair it with protein foods such as chickpeas, lentils, yogurt, eggs, or chicken.
How can an unsalted, oil-free green salad taste better?
Lemon juice, vinegar, pomegranate molasses, garlic, fresh herbs, sumac, black pepper, and chili can add plenty of flavor without salt. Dress the leaves just before serving to help them stay crisp.
How do you keep green salad fresh after preparing it?
Wash the leaves, dry them very thoroughly, and refrigerate them in a sealed container lined with paper towel. Keep dressing, lemon juice, and watery vegetables separate until serving.
Can green salad be frozen?
Raw salad leaves do not freeze well because they become soft and watery after thawing. It is better to use extra leaves within a few days or add them to cooked dishes or blended recipes instead.
How long does washed green salad keep in the refrigerator?
Thoroughly dried leaves usually stay usable for several days when stored cold in a covered container. Discard them if they become slimy, smell unpleasant, show mold, or are heavily wilted.
Does eating green salad with a meal improve digestion?
Its water and fiber can add bulk to a meal and support regular fiber intake. However, the claim that salad always speeds digestion is not true; raw leaves can cause bloating in people with sensitive digestion.
Why is green salad a good side for iron-rich meals?
A salad containing lemon, peppers, or parsley can provide vitamin C, which helps the body absorb iron from plant foods. This makes it a useful accompaniment to lentils, beans, or chickpeas.
Is green salad better before or after a workout?
A large raw salad on its own may feel uncomfortable before exercise for some people. After training, it works well alongside a meal that includes protein and carbohydrate for recovery.
Is it okay to eat green salad at night?
For most people, green salad is fine with an evening meal. Those prone to reflux, gas, or bloating may prefer a smaller portion and may need to limit acidic dressings such as lemon juice or vinegar.
Do all green salads have the same nutritional value?
No. Lettuce, arugula, romaine, parsley, and spinach differ in flavor and micronutrient profile, while added dressings can change the meal substantially. Rotating different leafy greens improves dietary variety.
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Nutrition data compiled from USDA FoodData Central and scientific sources.