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Green salad (raw spinach and lettuce) Calories
Mix of raw spinach and lettuce, low-calorie, high in fiber and vitamins
CALORIES
GI
POTASSIUM
FIBER
Green salad (raw spinach and lettuce) Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
2.7g
· 52%
Protein
1.8g
· 35%
Fat
0.3g
· 13%
Fiber
1.7g
Green salad (raw spinach and lettuce) Vitamins & Minerals
Vitamins
Vitamin K
240µg · 200% DV
Vitamin A
470µg · 52% DV
Vitamin C
28mg · 31% DV
Folate
110µg · 28% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
55mg · 13% DV
Potassium ⭐
410mg · 12% DV
Iron
2mg · 11% DV
Green salad (raw spinach and lettuce) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green salad (raw spinach and lettuce) 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 (raw spinach and lettuce) Contain Allergens?
No known major allergens
Which Diets Is Green salad (raw spinach and lettuce) 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 (raw spinach and lettuce) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Green salad (raw spinach and lettuce)
Green salad (raw spinach and lettuce) — Frequently Asked Questions
How do you keep green salad 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 sealed container with a paper towel to absorb humidity.
Can raw spinach and lettuce be frozen?
Yes, but once thawed they lose their crisp texture and are usually not ideal for salad. Frozen greens are better used in soups, smoothies, or cooked dishes.
Why can green salad sometimes leave a slightly bitter or metallic feeling in the mouth?
Raw spinach naturally contains oxalates, which can create a dry, astringent, or faintly metallic sensation for some people. Acidic or creamy additions like lemon juice, yogurt dressing, or cheese can soften that effect.
Does adding oil to green salad actually help?
Yes, a small amount of fat such as olive oil can help your body absorb fat-soluble vitamins from leafy vegetables. So a completely fat-free salad is not always the most useful choice.
Is green salad better before or after a workout?
A large salad on its own can feel too bulky before training for some people. After exercise, it works better as part of a meal that also includes protein and a carbohydrate source.
Can green salad be a full meal by itself?
Usually not for long-lasting fullness, because leafy greens alone are very light. Adding beans, eggs, chicken, tuna, cheese, avocado, or whole grains makes it more balanced and satisfying.
Should pre-washed bagged green salad be washed again?
If the package says 'washed' or 'ready to eat,' washing again is usually unnecessary and may even add contamination risk from the kitchen. Once opened, use clean utensils and eat it promptly.
Who should be careful with raw spinach in green salad?
People with a history of kidney stones, especially those sensitive to oxalates, may need to avoid eating large amounts of raw spinach very often. People taking blood thinners should also keep vitamin K intake reasonably consistent.
What foods pair best with green salad nutritionally?
Vitamin C-rich foods like lemon, peppers, or tomatoes can help with the use of plant iron from the meal. Adding a protein source also makes the meal more complete and filling.
Is it okay to eat a spinach-and-lettuce salad every day?
For most healthy adults, yes, as part of a varied vegetable intake. It is still better not to rely on one leafy mix alone and to rotate with other vegetables for broader nutrient variety.
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Nutrition data compiled from USDA FoodData Central and scientific sources.