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Green salad with walnuts and cheese Calories
Source of fiber, healthy fats and protein
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 walnuts and cheese (150 g) has 233 calories. That works out to 155 calories per 100 g. It contains 7.8 g of carbs, 8.7 g of protein, 19.7 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 walnuts and cheese Nutrition Facts
Selected: 1 serving (medium) · 150 g
233
KCAL / 150G
Carbs
7.8g
· 3% DV
Protein
8.7g
· 17% DV
Fat
19.7g
· 25% 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 13% · Protein 14% · Fat 73%
Green salad with walnuts and cheese nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 233 kcal | |
| Total fat | 19.7 g | 25% |
| Saturated fat | 5.03 g | 25% |
| Trans fat | 0.08 g | |
| Sodium | 353 mg | 15% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 8.7 g | 17% |
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 walnuts and cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 233 kcal |
| 1 cup (chopped) | 55 g | 85 kcal |
| 100 g | 100 g | 155 kcal |
| 1 serving (small) | 100 g | 155 kcal |
| 2 cup (chopped) | 110 g | 171 kcal |
| 3 cup (chopped) | 165 g | 256 kcal |
| 1 serving (large) | 220 g | 341 kcal |
| 1 serving (extra large) | 300 g | 465 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Green salad with walnuts and cheese
How do you make green salad with walnuts and cheese?
Green salad with walnuts and cheese is made by tossing leafy greens with walnuts, crumbled cheese, and a simple dressing. Wash and dry the greens well, then add the dressing just before serving so the leaves stay crisp.
What dressing goes with green salad with walnuts and cheese?
A lemon-and-olive-oil dressing suits green salad with walnuts and cheese, with black pepper for extra flavor. If the cheese is salty, leave out added salt at first; a mild vinegar dressing also works well.
What cheese is best in green salad with walnuts and cheese?
Feta, goat cheese, or blue cheese all work in green salad with walnuts and cheese. Choose a milder cheese if you want the walnuts to stand out, or a sharper one for a more savory salad.
Should you toast the walnuts for green salad with walnuts and cheese?
Yes, toasting the walnuts gives green salad with walnuts and cheese a deeper, nuttier flavor and a crisper bite. Warm them in a dry pan, stirring until fragrant, then let them cool before adding them to the greens.
Can you make green salad with walnuts and cheese ahead of time?
Yes, you can prep green salad with walnuts and cheese ahead, but keep the dressing and toasted walnuts separate until serving. Store washed, thoroughly dried greens in a covered container in the refrigerator to help them stay crisp.
How long does green salad with walnuts and cheese keep in the fridge?
Green salad with walnuts and cheese is best eaten the day it is dressed, because the leaves soften as they sit. Refrigerate leftovers in a covered container and discard them if the greens become slimy or develop an off smell.
What can you serve with green salad with walnuts and cheese?
Green salad with walnuts and cheese pairs well with grilled chicken, fish, roasted vegetables, or a bowl of soup. It can also balance a richer main dish, since its fresh greens and tangy cheese add contrast.
Can you make green salad with walnuts and cheese vegan?
Yes, you can make green salad with walnuts and cheese vegan by replacing the cheese with seasoned tofu or a plant-based cheese. Use a dressing made with olive oil, lemon, and mustard, and check that any prepared substitute suits your needs.
What fruit goes well in green salad with walnuts and cheese?
Apple, pear, and dried cranberries can all complement green salad with walnuts and cheese. Their sweetness contrasts with savory cheese and earthy walnuts; add fresh fruit shortly before serving to keep it from browning.
How do you keep green salad with walnuts and cheese from getting soggy?
To keep green salad with walnuts and cheese from getting soggy, dry the leaves thoroughly and add dressing only just before serving. Keep juicy toppings and walnuts separate during storage, then toss everything together at the table.
Green salad with walnuts and cheese Vitamins & Minerals
Vitamins
Vitamin K
157.5µg · 131% DV
B12
0.48µg · 20% DV
Folate
78µg · 20% DV
B2
0.24mg · 18% DV
Minerals
Manganese
0.98mg · 43% DV
Copper
0.33mg · 37% DV
Phosphorus
203mg · 29% DV
Calcium
225mg · 23% DV
Sodium
353mg · 15% DV
Potassium ⭐
338mg · 10% DV
Green salad with walnuts and cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green salad with walnuts and cheese
To burn the 233 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 walnuts and cheese?
Green salad with walnuts and cheese brings fresh leafy greens together with crunchy walnuts and pieces of cheese. It is easy to adapt to whatever greens are in season, and a simple dressing—often olive oil with lemon or vinegar—lets the ingredients stand out.
The leaves taste fresh, the walnuts add a toasted crunch, and the cheese brings a savoury, creamy contrast. Serve it as a side with lunch or dinner, or make it a light meal with bread; it also fits easily alongside other dishes on a shared table. It offers fibre and protein, while walnuts contribute much of its unsaturated fat. For a lighter version, use a modest amount of dressing and add extra greens.
How Nutritious Is Green salad with walnuts and cheese?
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 walnuts and cheese 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 walnuts and cheese Contain Allergens?
Contains these allergens:
Which Diets Is Green salad with walnuts and cheese Good For?
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
Green salad with walnuts and cheese Fat Profile
SATURATED
5.03g
MONOUNSATURATED
4.72g
POLYUNSATURATED
7.88g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.