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Raw Green Salad Calories
Raw, low calorie, high fiber, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Raw Green Salad Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
3g
· 65%
Protein
1.2g
· 26%
Fat
0.2g
· 9%
Fiber
1.7g
Raw Green Salad Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
370µg · 41% DV
Vitamin C
18mg · 20% DV
Folate
70µg · 18% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
194mg · 6% DV
Calcium
36mg · 4% DV
Phosphorus
28mg · 4% DV
Raw Green Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw Green Salad 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 Raw Green Salad Contain Allergens?
No known major allergens
Which Diets Is Raw Green Salad 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
Raw Green Salad 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 Raw Green Salad
Raw Green Salad — Frequently Asked Questions
How can raw green salad stay fresh longer after washing?
Drying the leaves well is the key step, because excess moisture makes them wilt faster. Store them in the fridge in a closed container lined with paper towel to absorb humidity.
Can raw green salad be frozen?
It can, but the texture usually turns limp and watery after thawing. Freezing is better only if you plan to use it in soups, smoothies, or cooked dishes.
When should dressing be added to a green salad?
Add dressing right before serving. Salt and acidic ingredients draw out water and can make the leaves soggy quite quickly.
Is raw green salad filling on its own?
Usually not for very long, because it is low in energy density. For a more satisfying meal, pair it with a protein source, healthy fat, and a starch such as whole grains or legumes.
What foods pair well with raw green salad to make a balanced meal?
It works well with protein-rich foods such as eggs, yogurt, cheese, chicken, tuna, chickpeas, or lentils. Olive oil, avocado, nuts, and whole-grain bread can also improve satiety and flavor.
Is it okay to eat raw green salad late at night?
For most people, yes, and it can be a light option. But very large portions of raw vegetables may cause bloating or gas in people with sensitive digestion.
Is raw green salad healthier than cooked vegetables?
Not always; raw and cooked vegetables offer different benefits. Raw salad adds freshness and volume, while some cooked vegetables may be easier to digest and can improve availability of certain nutrients.
Is raw green salad enough for someone with iron deficiency?
Not by itself. It is more useful as part of a meal that includes iron-rich foods, ideally alongside a source of vitamin C such as lemon or peppers.
Should pre-washed packaged green salad be washed again?
If the label says it is washed or ready to eat, rewashing is usually not necessary. Once opened, keep it refrigerated and use it promptly.
Is raw green salad safe for everyone?
It is generally safe, but poorly washed leafy greens can carry a higher food safety risk for pregnant people, older adults, and anyone with a weakened immune system. Good washing and proper refrigeration matter.
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Nutrition data compiled from USDA FoodData Central and scientific sources.