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Green salad with spinach Calories
Rich in vitamins and minerals, low calorie, high fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Green salad with spinach has 22 calories. It contains 3.2 g of carbs, 2.2 g of protein, 0.4 g of fat and 2.1 g of fiber. Its 180 µg of Vitamin K covers 150% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green salad with spinach Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
3.2g
· 1% DV
Protein
2.2g
· 4% DV
Fat
0.4g
· 1% 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 51% · Protein 35% · Fat 14%
Green salad with spinach nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 65 mg | 3% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 2.1 g | 8% |
| Protein | 2.2 g | 4% |
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 Bottle of Green salad with spinach?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 100 g | 22 kcal |
| 1 cup (small) | 40 g | 9 kcal |
| 1 cup (medium) | 60 g | 13 kcal |
| 1 cup (large) | 90 g | 20 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (medium) | 100 g | 22 kcal |
| 1 serving (large) | 150 g | 33 kcal |
| 1 piece (jumbo) | 200 g | 44 kcal |
| 1 pack (large) | 250 g | 55 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Green salad with spinach
How do you make green salad with spinach?
Green salad with spinach is made by tossing fresh spinach leaves with other salad greens and vegetables, then adding dressing. Wash and dry the leaves well, and dress the salad just before serving so the greens stay crisp.
What ingredients go in green salad with spinach?
Green salad with spinach often includes lettuce, cucumber, tomatoes, and sliced onion alongside the spinach. Fresh herbs, avocado, or crunchy toppings can be added too; choose ingredients that complement the leaves without making the salad watery.
Can you eat raw spinach in green salad with spinach?
Yes, green salad with spinach is commonly made with raw spinach. Wash the leaves thoroughly under running water, dry them, and discard any slimy or damaged ones. Use fresh leaves and keep them chilled until you are ready to serve.
What dressing goes best with green salad with spinach?
A lemon-and-olive-oil vinaigrette works well with green salad with spinach because its acidity balances the earthy leaves. A mild balsamic dressing is another option. Add dressing gradually, since too much can weigh down the spinach and other greens.
Should you use baby spinach or mature spinach in green salad with spinach?
Baby spinach is usually the easier choice for green salad with spinach because its leaves are tender and mild. Mature spinach can also work, but remove tough stems and tear large leaves into bite-size pieces before assembling the salad.
How do you keep green salad with spinach from getting soggy?
To keep green salad with spinach from getting soggy, dry the washed leaves thoroughly and wait to add dressing until serving. Keep juicy ingredients, such as cut tomatoes, separate if preparing ahead, then toss everything together at the last moment.
How long does green salad with spinach last in the fridge?
Green salad with spinach is best eaten soon after it is dressed, because the leaves wilt and release moisture. Store leftovers covered in the refrigerator and discard them if the spinach becomes slimy or develops an unpleasant smell.
Can you prepare green salad with spinach ahead of time?
Yes, you can prepare green salad with spinach ahead by washing and drying the leaves and storing them separately from the dressing. Keep the ingredients refrigerated, then add the dressing and delicate toppings shortly before serving.
What can you serve with green salad with spinach?
Green salad with spinach pairs well with grilled chicken, fish, or roasted vegetables. It can also add freshness beside pasta, soup, or a grain bowl; serve the dressing on the side when the salad will sit on the table.
Can frozen spinach be used in green salad with spinach?
No, frozen spinach is not a good substitute in green salad with spinach. Once thawed, it is soft and releases water rather than keeping the crisp texture expected in a raw salad. Save frozen spinach for cooked dishes instead.
Green salad with spinach Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Vitamin A
470µg · 52% DV
Vitamin C
24mg · 27% DV
Folate
80µg · 20% DV
Minerals
Manganese
0.5mg · 22% DV
Magnesium
45mg · 11% DV
Iron
1.8mg · 10% DV
Potassium ⭐
340mg · 10% DV
Sodium
65mg · 3% DV
Green salad with spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green salad with spinach
To burn the 22 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.
What is Green salad with spinach?
Green salad with spinach brings fresh spinach leaves together with lettuce and other leafy greens; the exact mix varies by season and household. Cucumber, tomato or spring onion are common additions, and the dressing is usually added just before serving so the leaves stay crisp.
It works as a side salad with grilled food, beans or a simple lunch, and can also be served alongside a larger meal. The leaves are cool and crunchy, while spinach adds a mild, earthy flavour. At 22 calories per 100 g, it is a light option that also contributes fibre. For a lighter dressing, try lemon juice with a modest drizzle of olive oil, or serve the dressing separately so everyone can add as much as they like.
How Nutritious Is Green salad with spinach?
Nutrient density
Very 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 spinach 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 spinach Contain Allergens?
No known major allergens
Which Diets Is Green salad with spinach 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 spinach Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.