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Leafy salad with curry dressing, fiber and vitamin K
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
88
KCAL / 100G
Carbs
5.2g
· 23%
Protein
1.6g
· 7%
Fat
7.1g
· 70%
Fiber
1.8g
Vitamins
Vitamin K
122µg · 102% DV
Vitamin A
185µg · 21% DV
Folate
46µg · 12% DV
Vitamin C
8.5mg · 9% DV
Minerals
Sodium
210mg · 9% DV
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Calcium
52mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 2
Minimally Processed
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.85g
MONOUNSATURATED
4.35g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
Moisture left on the leaves and salt in the dressing draw water out of the greens, making them soft. Dry the leaves thoroughly and dress the salad just before serving.
Yes, wash and dry the greens completely, then store them separately in an airtight container. Keep the curry dressing separate and toss everything together immediately before eating.
Undressed, dry salad greens usually stay fresh for a few days, while dressed salad is best eaten the same day. If the dressing contains dairy, do not leave it at room temperature for more than two hours.
No. Leafy greens become limp and watery after thawing, and dairy-based or emulsified dressings may separate in the freezer.
Grilled chicken, fish, chickpeas, lentil patties, or boiled eggs can turn it into a more satisfying meal. Whole-grain bread, bulgur, or another grain also makes the plate more balanced.
On its own, it is not an ideal post-workout meal because it is relatively low in protein. Add yogurt, eggs, chicken, tofu, or legumes, along with a carbohydrate-rich food, for better recovery support.
It is a light evening option for many people, but raw greens, spices, or a richer dressing can trigger symptoms in people with reflux or sensitive digestion. Choose a smaller serving and use less dressing if this happens.
No. Curry is a spice blend rather than one single spice, often containing turmeric, cumin, coriander, and sometimes chili. Its heat depends on the specific blend and how much is used.
No, this salad contains mustard and dairy allergens, so it should be avoided by people allergic to either. Ingredients can vary by recipe or brand, so packaged versions should always be checked carefully.
Curry dressing adds a more aromatic, fuller flavour and often a creamy texture, so it may feel more substantial than lemon dressing alone. However, the dressing also makes the greens lose their crispness faster.
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Nutrition data compiled from USDA FoodData Central and scientific sources.