1 serving (medium) of Helen Salad (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 14 g of carbs, 5.8 g of protein, 13 g of fat and 4 g of fiber. Its 576 µg of Vitamin A covers 64% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

Helen Salad Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

7.8g

· 3% DV

Protein

3.2g

· 6% DV

Fat

7.2g

· 9% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 29% · Protein 12% · Fat 59%

Helen Salad Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin K

28µg · 23% DV

Vitamin C

18mg · 20% DV

Vitamin E

1.6mg · 11% DV

Minerals

Sodium

280mg · 12% DV

Calcium

85mg · 9% DV

Zinc

1mg · 9% DV

Phosphorus

48mg · 7% DV

How Nutritious Is Helen Salad?

Nutrient density

High

65/ 100

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

45/ 100

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.

Helen Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Helen Salad

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Helen Salad 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 Helen Salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Helen Salad Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Helen Salad Fat Profile

SATURATED

1.9g

MONOUNSATURATED

4.2g

POLYUNSATURATED

0.52g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

Compare Helen Salad

🥗vs🍅

Helen Salad vs Tomato92 kcal more per 100 g

→🥗vs🥗

Helen Salad vs Mixed Green Salad92 kcal more per 100 g

→🥗vs🫑

Helen Salad vs Red Pepper79 kcal more per 100 g

→🥗vs🥄

Helen Salad vs Boiled Beetroot66 kcal more per 100 g

→

Foods Similar to Helen Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Helen Salad

How many calories are in Helen Salad?

Helen Salad contains 110 calories per 100 g. A 100 g serving also provides 3.2 g of protein, 7.8 g of carbohydrates, and 7.2 g of fat.

Is Helen Salad suitable for a low-glycemic diet?

Helen Salad has a glycemic index of 20. It is compatible with omnivore, vegetarian, Mediterranean, and flexitarian diets, but it contains dairy.

Have another question about Helen 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.

· Last updated: September 23, 2026