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Greens Salad with Pickled Beetroot Calories
Source of fiber and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Greens Salad with Pickled Beetroot (150 g) has 59 calories. That works out to 39 calories per 100 g. It contains 12.5 g of carbs, 2.6 g of protein, 0.5 g of fat and 3.5 g of fiber. Its 276 µg of Vitamin K covers 230% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Greens Salad with Pickled Beetroot Nutrition Facts
Selected: 1 serving (medium) · 150 g
59
KCAL / 150G
Carbs
12.5g
· 5% DV
Protein
2.6g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 16% · Fat 7%
Greens Salad with Pickled Beetroot nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 59 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 477 mg | 21% |
| Total carbohydrate | 12.5 g | 5% |
| Fiber | 3.5 g | 13% |
| Protein | 2.6 g | 5% |
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 Greens Salad with Pickled Beetroot?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 59 kcal |
| 1 cup (chopped) | 70 g | 27 kcal |
| 100 g | 100 g | 39 kcal |
| 1 serving (small) | 100 g | 39 kcal |
| 1 serving (large) | 220 g | 86 kcal |
| 1 bottle (small) | 250 g | 98 kcal |
| 1 bottle (large) | 400 g | 156 kcal |
Calculated from 39 calories per 100 g.
Frequently Asked Questions About Greens Salad with Pickled Beetroot
How do you make greens salad with pickled beetroot?
Make greens salad with pickled beetroot by combining well-dried leafy greens with drained, sliced pickled beetroot. Add an olive-oil dressing just before serving so the leaves stay crisp rather than wilting in the pickling liquid.
What dressing goes best with greens salad with pickled beetroot?
A simple olive-oil and lemon dressing works well with greens salad with pickled beetroot. Since the beetroot is already tangy, start with little or no extra vinegar, then taste before adding more acidity or salt.
What should you serve with greens salad with pickled beetroot?
Greens salad with pickled beetroot pairs well with grilled vegetables, beans, roasted dishes, or a simple grain side. Its sharp, sweet-sour beetroot flavor adds contrast to milder mains without needing a rich dressing.
Can you make greens salad with pickled beetroot ahead of time?
Yes, you can prepare greens salad with pickled beetroot components ahead, but keep the greens, beetroot, and dressing separate. Toss them together shortly before serving to prevent the leaves from becoming soggy or stained.
Which greens work best in greens salad with pickled beetroot?
Crisp lettuce, arugula, watercress, and baby spinach all work in greens salad with pickled beetroot. A mix gives varied texture, while sturdier leaves hold up better if the salad needs to sit briefly before serving.
Should you rinse pickled beetroot for greens salad with pickled beetroot?
Usually, no: drain the pickled beetroot before adding it to greens salad with pickled beetroot. If it tastes unusually salty or sharp, a quick rinse can soften the flavor, though it also washes away some of the pickle's tang.
Can you use jarred pickled beetroot in greens salad with pickled beetroot?
Yes, jarred pickled beetroot is convenient for greens salad with pickled beetroot. Drain it well first, and taste it before seasoning the salad because jarred beetroot can contribute plenty of salt, sweetness, and acidity.
How can you keep greens salad with pickled beetroot from turning soggy?
Keep greens salad with pickled beetroot crisp by drying the leaves thoroughly and adding the dressing only at serving time. Drain the beetroot well, too, since excess pickling liquid can collect at the bottom and soften the greens.
Can you add nuts to greens salad with pickled beetroot?
Yes, toasted walnuts or pecans add crunch to greens salad with pickled beetroot and complement the beetroot's earthy sweetness. Add them just before serving so they stay crisp and do not absorb moisture from the salad.
How long do leftovers of greens salad with pickled beetroot keep?
Leftover greens salad with pickled beetroot is best eaten promptly, especially if it has already been dressed. Refrigerate it in a covered container; the leaves will soften over time, so store leftover beetroot separately when possible.
Greens Salad with Pickled Beetroot Vitamins & Minerals
Vitamins
Vitamin K
276µg · 230% DV
Vitamin A
309µg · 34% DV
Folate
106.5µg · 27% DV
Vitamin C
20.25mg · 23% DV
Minerals
Manganese
0.48mg · 21% DV
Sodium
477mg · 21% DV
Copper
0.14mg · 16% DV
Potassium ⭐
485mg · 14% DV
Greens Salad with Pickled Beetroot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Greens Salad with Pickled Beetroot
To burn the 59 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 Greens Salad with Pickled Beetroot?
Greens Salad with Pickled Beetroot brings fresh leafy greens together with sliced or diced pickled beetroot. It is a flexible salad rather than a dish tied to one particular regional tradition: the greens can vary with the season, while the beetroot adds a vivid colour and a sweet-sour, gently tangy flavour. The leaves stay crisp when the salad is dressed just before serving.
Serve it as a light side with grilled vegetables, fish or meat, or add it to a lunch spread with bread and other salads. A little olive oil and lemon make a simple dressing; taste before adding salt, since the pickled beetroot can already be salty. It provides fibre and vitamin K, and its fresh, vegetable-led profile makes it an easy way to add variety to a meal.
How Nutritious Is Greens Salad with Pickled Beetroot?
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 Greens Salad with Pickled Beetroot Processed?
NOVA 3
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 Greens Salad with Pickled Beetroot Contain Allergens?
No known major allergens
Which Diets Is Greens Salad with Pickled Beetroot 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
Greens Salad with Pickled Beetroot Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.