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Green Salad with Soy Sauce Calories
Low calorie, contains sodium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green Salad with Soy Sauce (150 g) has 42 calories. That works out to 28 calories per 100 g. It contains 6.1 g of carbs, 3.3 g of protein, 0.6 g of fat and 3.2 g of fiber. Its 157.5 µg of Vitamin K covers 131% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green Salad with Soy Sauce Nutrition Facts
Selected: 1 serving (medium) · 150 g
42
KCAL / 150G
Carbs
6.1g
· 2% DV
Protein
3.3g
· 7% DV
Fat
0.6g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 31% · Fat 12%
Green Salad with Soy Sauce nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 930 mg | 40% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 3.2 g | 11% |
| Protein | 3.3 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Green Salad with Soy Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 42 kcal |
| 1 cup (shredded) | 60 g | 17 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (small) | 100 g | 28 kcal |
| 1 serving (large) | 220 g | 62 kcal |
| 1 bottle (medium) | 250 g | 70 kcal |
| 1 serving (extra large) | 300 g | 84 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Green Salad with Soy Sauce
How do you make green salad with soy sauce?
To make green salad with soy sauce, combine washed, thoroughly dried leafy greens with any vegetables you like, then toss them with a soy-based dressing just before serving. Adding the dressing at the last minute helps keep the leaves crisp.
What vegetables go in green salad with soy sauce?
Green salad with soy sauce works well with lettuce, spinach, cucumber, bell pepper, and spring onions. Choose fresh, crisp vegetables and cut them into bite-sized pieces so the soy dressing coats the ingredients evenly.
What dressing goes well with green salad with soy sauce?
A dressing combining soy sauce with a little lemon or vinegar and oil suits green salad with soy sauce. The acidity balances the soy sauce’s savory, salty taste; add the ingredients gradually and taste as you go.
Does green salad with soy sauce need extra salt?
Usually, no. Soy sauce already adds saltiness to green salad with soy sauce, so taste the dressed salad before adding any extra. This also helps prevent the soy flavor from overwhelming the fresh vegetables.
Can you make green salad with soy sauce ahead of time?
You can wash and prepare the vegetables for green salad with soy sauce ahead of time, but keep them and the dressing separate. Toss everything together just before serving, because dressed leaves can wilt and release water.
Can you add tofu to green salad with soy sauce?
Yes, tofu makes green salad with soy sauce a more substantial meal and complements its savory dressing. Use well-drained tofu, and add it gently after tossing the greens so the pieces keep their shape.
Can sesame oil be used in green salad with soy sauce?
Yes, a small splash of sesame oil gives green salad with soy sauce a nutty aroma. Its flavor is strong, so use it as an accent rather than letting it overpower the vegetables and soy sauce.
How do you keep green salad with soy sauce from getting soggy?
Dry the greens completely and leave the soy dressing off green salad with soy sauce until serving. Water left on the leaves dilutes the dressing, while dressing added early makes the greens wilt.
Is green salad with soy sauce a good choice for a light meal?
Yes, green salad with soy sauce can be a light meal, especially when made mainly with fresh vegetables. For more staying power, add tofu, beans, or another filling protein rather than relying on the greens alone.
What can you serve with green salad with soy sauce?
Serve green salad with soy sauce alongside rice, grilled vegetables, or a simple noodle dish. Its savory dressing pairs especially well with mild, less salty foods that let the fresh greens stand out.
Green Salad with Soy Sauce Vitamins & Minerals
Vitamins
Vitamin K
157.5µg · 131% DV
Vitamin A
315µg · 35% DV
Folate
102µg · 26% DV
Vitamin C
18mg · 20% DV
Minerals
Sodium
930mg · 40% DV
Manganese
0.42mg · 18% DV
Copper
0.11mg · 12% DV
Potassium ⭐
368mg · 11% DV
Green Salad with Soy Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Salad with Soy Sauce
To burn the 42 calories in 1 serving (medium) (150 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.
What is Green Salad with Soy Sauce?
Green salad with soy sauce pairs leafy greens with the savoury, salty depth of soy sauce. It is a flexible preparation rather than a fixed traditional recipe, so the kinds of greens and other additions can vary. The leaves bring a fresh, crisp contrast to the rich, umami dressing.
Serve it as a side with a meal or add other vegetables to make it more substantial. Its light texture works well alongside grilled foods, rice or noodles, and a squeeze of citrus can brighten the flavour. At 28 calories per 100 g, it is low in calories, while the soy sauce contributes sodium. Start with a small splash of dressing, especially if you are watching your salt intake.
How Nutritious Is Green Salad with Soy Sauce?
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.
Is Green Salad with Soy Sauce 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 Soy Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Green Salad with Soy Sauce 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 Soy Sauce Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.