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Mixed Vegetable Salad Calories
Rich in vitamins and fiber, low calorie, refreshing
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Mixed Vegetable Salad has 45 calories. It contains 8.2 g of carbs, 1.6 g of protein, 0.5 g of fat and 2.7 g of fiber. Its 320 µg of Vitamin A covers 36% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
What is Mixed Vegetable Salad?
Mixed Vegetable Salad combines crisp lettuce, cucumber, tomato, carrot, sweetcorn and bell pepper. It has no single place of origin; it is a familiar, easy-to-assemble salad made with raw vegetables, often varying with the season and what is on hand.
The contrasting crunch and juicy, gently sweet flavours make it a refreshing side for grilled foods, sandwiches or a simple lunch. A light lemon-and-olive-oil dressing lets the vegetables stand out. It is low in calories and provides fibre; for a more substantial meal, add chickpeas or serve it alongside beans, grains or another source of protein.
Mixed Vegetable Salad Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
8.2g
· 3% DV
Protein
1.6g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 15% · Fat 10%
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Mixed Vegetable Salad Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin K
38µg · 32% DV
Vitamin C
18mg · 20% DV
Folate
38µg · 10% DV
Minerals
Potassium ⭐
220mg · 6% DV
Phosphorus
32mg · 5% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Mixed Vegetable Salad?
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.
Mixed Vegetable Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Vegetable Salad
To burn the 45 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.
Is Mixed Vegetable 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 Mixed Vegetable Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
Mixed Vegetable Salad Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Mixed Vegetable Salad
What vegetables go in a mixed vegetable salad?
A mixed vegetable salad commonly includes lettuce, cucumber, tomato, carrot, and bell pepper, with sweetcorn as an optional addition. Use vegetables that are fresh and firm, and vary the combination to suit the season.
How do you make a mixed vegetable salad?
To make a mixed vegetable salad, rinse and dry the vegetables, chop them into bite-size pieces, and toss them together in a bowl. Add the dressing just before serving to keep the vegetables crisp.
What dressing is best for a mixed vegetable salad?
A simple lemon-and-olive-oil dressing works well with a mixed vegetable salad because it complements the fresh vegetables without overpowering them. Toss it through shortly before serving so the lettuce stays crisp.
How do you keep a mixed vegetable salad from getting soggy?
Keep a mixed vegetable salad from getting soggy by drying the washed vegetables thoroughly and storing the dressing separately. Add chopped tomatoes and dressing close to serving time, since both release moisture.
Can you make a mixed vegetable salad the night before?
Yes, you can prep a mixed vegetable salad the night before, but keep it undressed in a sealed container in the refrigerator. For the freshest texture, add the dressing and juicy ingredients shortly before serving.
How long does mixed vegetable salad last in the fridge?
Undressed mixed vegetable salad generally keeps for about a day in a sealed container in the refrigerator. Once dressed, it tends to soften sooner; discard it if its smell or appearance changes.
What can you serve with a mixed vegetable salad?
A mixed vegetable salad pairs well with grilled fish or chicken, sandwiches, and grain or bean dishes. Its fresh crunch also makes it a useful side for richer, warm meals.
How can you make a mixed vegetable salad more filling?
Add chickpeas, beans, boiled eggs, tofu, or cheese to make a mixed vegetable salad more filling. These additions turn a simple side into a more substantial meal without changing how you prepare the vegetables.
Should vegetables be cooked for a mixed vegetable salad?
No, the vegetables in a crisp mixed vegetable salad are usually served raw, after being washed and chopped. If you include cooked vegetables such as corn, let them cool and drain them well first.
Can you use frozen vegetables in a mixed vegetable salad?
You can use thawed frozen vegetables in a mixed vegetable salad, but they may be softer and release more water than fresh ones. Drain and pat them dry, and combine them with fresh, crisp vegetables.
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Nutrition data compiled from USDA FoodData Central and scientific sources.