Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Green vegetable salad Calories
A healthy salad made with fresh green vegetables
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green vegetable salad (80 g) has 26 calories. That works out to 32 calories per 100 g. It contains 4.2 g of carbs, 1.4 g of protein, 0.3 g of fat and 2 g of fiber. Its 96 µg of Vitamin K covers 80% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green vegetable salad Nutrition Facts
Selected: 1 cup (medium) · 80 g
26
KCAL / 80G
Carbs
4.2g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 22% · Fat 11%
Green vegetable salad nutrition facts table · 1 cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 1.4 g | 3% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Green vegetable salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 26 kcal |
| 1 cup (small) | 50 g | 16 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (medium) | 100 g | 32 kcal |
| 1 cup (large) | 120 g | 38 kcal |
| 1 serving (large) | 150 g | 48 kcal |
| 1 piece (whole) | 200 g | 64 kcal |
| 1 bottle (jumbo) | 250 g | 80 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Green vegetable salad
What vegetables go in green vegetable salad?
Green vegetable salad can include lettuce, cucumber, spinach, spring onions, peas, green beans, or broccoli. Use a mix of crisp and tender vegetables, and choose what is fresh and in season rather than relying on one fixed recipe.
How do you make green vegetable salad?
To make green vegetable salad, wash and thoroughly dry the vegetables, then slice or tear them into bite-sized pieces. Toss them with dressing just before serving so the leaves stay crisp and the salad does not become watery.
What dressing goes best with green vegetable salad?
A lemon-and-olive-oil dressing suits green vegetable salad because its acidity brightens mild greens. For a creamier option, use a yogurt-based dressing; add it gradually, since delicate leaves can wilt quickly when heavily coated.
Can green vegetable salad be made ahead?
Yes, green vegetable salad can be prepped ahead if you store the washed, dried vegetables separately from the dressing. Keep them covered in the refrigerator and combine everything shortly before serving for the freshest texture.
How do you keep cucumber from making green vegetable salad watery?
To keep cucumber from watering down green vegetable salad, slice it shortly before serving and avoid adding salt until the salad is ready to eat. If the cucumber is especially seedy, scoop out the watery center first.
Is green vegetable salad better with raw or cooked vegetables?
Green vegetable salad works with both raw and cooked vegetables. Raw cucumber and leafy greens add crunch, while cooled, briefly cooked broccoli or green beans make the mix heartier; avoid overcooking so the vegetables keep their shape.
What can you serve with green vegetable salad?
Green vegetable salad pairs well with grilled fish, roasted chicken, sandwiches, or a grain bowl. Its fresh, crisp vegetables offer contrast alongside warm or savory foods, and a more substantial dressing can help it complement a simple meal.
How can you make green vegetable salad a filling meal?
Add a source of protein such as chickpeas, beans, eggs, tofu, or grilled chicken to make green vegetable salad more filling. A small portion of cooked grains can also turn it into a balanced lunch rather than just a side.
How should you wash greens for green vegetable salad?
Rinse each leaf for green vegetable salad under clean running water, separating the leaves to remove grit. Dry them well with a salad spinner or clean towel; damp greens dilute the dressing and make the salad limp sooner.
How can you balance bitter greens in green vegetable salad?
Balance bitter greens in green vegetable salad with something bright or slightly sweet, such as lemon dressing, apple slices, or roasted vegetables. A little creamy cheese or yogurt dressing can also soften bitterness without covering every flavor.
Green vegetable salad Vitamins & Minerals
Vitamins
Vitamin K
96µg · 80% DV
Vitamin A
336µg · 37% DV
Vitamin C
17.6mg · 20% DV
Folate
48µg · 12% DV
Minerals
Potassium ⭐
256mg · 8% DV
Manganese
0.16mg · 7% DV
Copper
0.05mg · 6% DV
Calcium
52mg · 5% DV
Sodium
32mg · 1% DV
Green vegetable salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green vegetable salad
To burn the 26 calories in 1 cup (medium) (80 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 vegetable salad?
Green vegetable salad brings together leafy greens—such as lettuce, spinach or rocket—with fresh vegetables like cucumber, peppers or celery. The exact mix varies by season and cook, and it is usually served raw with a simple dressing rather than cooked.
Its crisp, juicy texture and mild flavour make it an easy side for grilled foods, sandwiches or a larger lunch; add it to a meal whenever you want something fresh alongside richer dishes. It is light and provides fibre, though a plain salad may not be filling on its own. For a more substantial bowl, add beans, egg or another protein, and use dressing to taste.
How Nutritious Is Green vegetable salad?
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 vegetable salad Processed?
NOVA 1
Unprocessed
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 vegetable salad Contain Allergens?
No known major allergens
Which Diets Is Green vegetable salad 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 vegetable salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Compare Green vegetable salad
Foods Similar to Green vegetable salad
Have another question about Green vegetable salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.