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Green salad with olive oil Calories
Fresh greens with olive oil, light salad
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Green salad with olive oil (70 g) has 59 calories. That works out to 85 calories per 100 g. It contains 2.4 g of carbs, 1 g of protein, 5 g of fat and 1.5 g of fiber. Its 84 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green salad with olive oil Nutrition Facts
Selected: 100 g
85
KCAL / 100G
Carbs
3.5g
· 1% DV
Protein
1.5g
· 3% DV
Fat
7.2g
· 9% 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 17% · Protein 7% · Fat 76%
Green salad with olive oil Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
220µg · 24% DV
Vitamin C
18mg · 20% DV
Vitamin E
2.2mg · 15% DV
Minerals
Potassium ⭐
230mg · 7% DV
Calcium
55mg · 6% DV
Iron
1mg · 6% DV
Phosphorus
32mg · 5% DV
How Nutritious Is Green salad with olive oil?
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 olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green salad with olive oil
To burn the 85 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 olive oil 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 olive oil Contain Allergens?
No known major allergens
Which Diets Is Green salad with olive oil Good For?
Vegan
✓ 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
Green salad with olive oil Fat Profile
SATURATED
1.1g
MONOUNSATURATED
5.1g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Frequently Asked Questions About Green salad with olive oil
How can green salad with olive oil stay fresh for longer?
Dry the leaves thoroughly after washing and keep the dressing separate until serving. Store the greens in an airtight container with a paper towel in the refrigerator to help limit wilting.
When should olive oil be added to a green salad?
Add olive oil and other dressing ingredients just before eating for the best texture. Adding oil and acidic ingredients too early can make delicate leaves soften quickly.
Why does a green salad sometimes taste bitter?
Rocket, chicory, and some lettuce varieties naturally contain bitter compounds, and heat or long storage can make the flavour more noticeable. Mixing in milder leaves or balancing it with lemon, a little fruit, or a creamy accompaniment can help.
Does adding lemon to green salad help with iron absorption?
Yes. Vitamin C from lemon can support absorption of plant-based iron from leafy greens, especially when the salad is eaten with beans, lentils, or other plant foods.
Can green salad with olive oil be a complete meal?
On its own, it may be a light meal or side dish. To make it more sustaining, add a protein food such as chickpeas, lentils, eggs, cheese, fish, or chicken, plus a whole-grain side if desired.
Does olive oil help the body use nutrients in salad greens?
Yes. Olive oil can improve absorption of fat-soluble vitamins and carotenoids found in leafy vegetables, so a modest amount of oil can be useful rather than simply optional.
Is green salad with olive oil good before a workout?
A small, familiar portion can work a few hours before exercise. A large salad that is high in oil or raw fibre immediately before training may cause discomfort for some people.
Is it bad to eat green salad with olive oil at night?
For most people, eating it at night is not inherently a problem. Those with reflux, bloating, or sensitive digestion may do better with less raw onion, garlic, lemon juice, or dressing if these trigger symptoms.
Can dressed green salad be frozen?
No, freezing is not recommended. Leafy greens release water and become limp after thawing, so it is better to refrigerate washed, well-dried greens and dress them when needed.
Who should be cautious with green salad with olive oil?
People taking blood-thinning medication should keep their intake of dark leafy greens reasonably consistent, since sudden large changes can affect medication management. People prone to kidney stones may also need individualized advice about high-oxalate greens.
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Nutrition data compiled from USDA FoodData Central and scientific sources.