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Green Salad with Dressing Calories
Fresh greens, light dressing, low calorie, fiber source
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Green Salad with Dressing (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 6.2 g of carbs, 1.7 g of protein, 5 g of fat and 2.5 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Green Salad with Dressing?
Green Salad with Dressing brings together crisp lettuce and other leafy greens with vegetables such as cucumber, tomatoes and red onion, lightly coated in a dressing. The exact mix varies with the season and what is on hand; a simple vinaigrette is a common choice.
Serve it alongside a main meal, add it to a sandwich or wrap, or enjoy it as a light lunch with bread, beans or another source of protein. Its fresh, crunchy vegetables provide fibre, while the dressing supplies much of the fat and energy; it contains about 65 calories per 100 g. For a lighter version, use just enough dressing to coat the leaves, or serve it on the side so you can add it to taste.
Green Salad with Dressing Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
5.2g
· 2% DV
Protein
1.4g
· 3% DV
Fat
4.2g
· 5% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 9% · Fat 59%
Green Salad with Dressing Vitamins & Minerals
Vitamins
Vitamin K
110µg · 92% DV
Vitamin A
350µg · 39% DV
Vitamin C
14mg · 16% DV
Folate
55µg · 14% DV
Minerals
Sodium
170mg · 7% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Calcium
48mg · 5% DV
How Nutritious Is Green Salad with Dressing?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Green Salad with Dressing Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Salad with Dressing
To burn the 65 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Green Salad with Dressing Processed?
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.
Does Green Salad with Dressing Contain Allergens?
No known major allergens
Which Diets Is Green Salad with 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 with Dressing Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Green Salad with Dressing
How do you make Green Salad with Dressing?
Make Green Salad with Dressing by combining washed, thoroughly dried lettuce with cucumber, cherry tomatoes, and thinly sliced red onion. Toss the vegetables with dressing just before serving so the leaves stay crisp.
What dressing goes best with Green Salad with Dressing?
A simple vinaigrette works well with Green Salad with Dressing: whisk olive oil with lemon juice or vinegar, then season with salt and pepper. Add the acid gradually and taste as you go.
How do you keep Green Salad with Dressing from getting soggy?
Keep Green Salad with Dressing crisp by drying the lettuce thoroughly and adding dressing only at the table. If preparing ahead, leave the dressing and chopped tomatoes separate until you are ready to serve.
Can you make Green Salad with Dressing ahead of time?
Yes, you can wash and prepare the vegetables for Green Salad with Dressing several hours ahead. Store them covered and chilled, keep the dressing separate, and toss everything together just before serving.
How long does Green Salad with Dressing last in the fridge?
Green Salad with Dressing is best eaten the day it is dressed, since the leaves soften as they sit. Refrigerate leftovers in a covered container and eat them within a day for the best texture.
What goes in Green Salad with Dressing?
Green Salad with Dressing commonly combines lettuce, cucumber, tomatoes, and red onion, with a dressing such as vinaigrette. The ingredients can vary, but crisp greens and a tangy dressing are a familiar combination.
Should you wash lettuce for Green Salad with Dressing?
Yes, wash the lettuce and other vegetables for Green Salad with Dressing under clean running water before cutting or serving. Separate the leaves to rinse away grit, then dry them well so the dressing clings.
What can you serve with Green Salad with Dressing?
Green Salad with Dressing pairs well with grilled chicken, fish, or meat, and it can add freshness alongside pasta or a sandwich. For a light meal, serve it with bread and a protein-rich topping.
When should you add dressing to Green Salad with Dressing?
Add dressing to Green Salad with Dressing immediately before serving. Salt and acidic ingredients such as lemon juice or vinegar draw moisture from the leaves, so dressing it early can make the salad limp.
Does Green Salad with Dressing help with weight loss?
Green Salad with Dressing can add volume and vegetables to a meal, which may help make the meal more filling. Keep the dressing moderate and pair the salad with a satisfying protein source rather than relying on it alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.