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Mixed olive oil salad Calories
Olive oil, mixed vegetables, healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed olive oil salad (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 7.8 g of carbs, 2.2 g of protein, 9.8 g of fat and 2.9 g of fiber. Its 45.6 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Mixed olive oil salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
7.8g
· 3% DV
Protein
2.2g
· 4% DV
Fat
9.8g
· 13% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 7% · Fat 69%
Mixed olive oil salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 2.2 g | 4% |
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 Mixed olive oil salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 1 piece (small) | 60 g | 66 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (medium) | 120 g | 132 kcal |
| 1 cup (medium) | 150 g | 165 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 pack (large) | 200 g | 220 kcal |
| 1 bottle (whole) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Mixed olive oil salad
What goes in a mixed olive oil salad?
A mixed olive oil salad usually combines fresh vegetables such as lettuce, tomato, cucumber, onion, and seasonal greens, finished with olive oil. Recipes vary, and herbs, peppers, or a squeeze of lemon are common additions.
How do you make a mixed olive oil salad?
Wash and thoroughly dry the vegetables, chop them into bite-sized pieces, and toss them together. Add olive oil and any lemon juice or vinegar just before serving, so the leaves stay crisp and the salad does not become watery.
What dressing goes best with a mixed olive oil salad?
A simple dressing of olive oil, lemon juice or vinegar, and a little salt works well with a mixed olive oil salad. Mix the dressing separately and taste it before adding, so it coats the vegetables without overpowering them.
Can you prepare a mixed olive oil salad ahead of time?
Yes, you can wash, dry, and chop most ingredients for a mixed olive oil salad ahead of time. Keep them refrigerated in a covered container, but add the dressing and watery ingredients such as chopped tomatoes shortly before serving.
How long does a mixed olive oil salad last in the fridge?
A dressed mixed olive oil salad is best eaten the day it is made, because the vegetables soften and release liquid. Refrigerate leftovers promptly in a covered container and discard them if their smell, appearance, or texture has changed.
What can you serve with a mixed olive oil salad?
A mixed olive oil salad pairs well with grilled fish, chicken, kebabs, beans, or a savory pie. Its fresh vegetables balance richer dishes, and serving it alongside a protein makes it a more substantial meal.
What vegetables work best in a mixed olive oil salad?
Crisp lettuce, cucumber, tomato, bell pepper, radish, and grated carrot all work well in a mixed olive oil salad. Choose vegetables that are fresh and in season, and combine different textures for a more satisfying bowl.
Why does a mixed olive oil salad get watery?
A mixed olive oil salad often gets watery when cut tomatoes, salted vegetables, or dressing sit together for too long. Dry the vegetables well, salt and dress the salad just before eating, and keep juicy ingredients separate until then.
Is a mixed olive oil salad good for weight loss?
A mixed olive oil salad can add filling vegetables to a meal, but it does not cause weight loss on its own. Pair it with a source of protein, such as beans, eggs, or fish, to make the meal more satisfying.
Can you use different oils in a mixed olive oil salad?
Olive oil gives a mixed olive oil salad its characteristic flavor, but another mild oil can be used if needed. Start with a small amount and add lemon juice or vinegar to bring the vegetables together without masking their taste.
Mixed olive oil salad Vitamins & Minerals
Vitamins
Vitamin K
45.6µg · 38% DV
Vitamin C
16.8mg · 19% DV
Vitamin E
2.64mg · 18% DV
Vitamin A
144µg · 16% DV
Minerals
Sodium
252mg · 11% DV
Copper
0.08mg · 9% DV
Manganese
0.16mg · 7% DV
Potassium ⭐
216mg · 6% DV
Mixed olive oil salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed olive oil salad
To burn the 132 calories in 1 serving (medium) (120 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 Mixed olive oil salad?
Mixed olive oil salad brings together fresh vegetables with olive oil; the exact mix depends on the season and what is on hand. Tomatoes, cucumber and leafy greens are common choices, often with a little lemon juice or vinegar for brightness.
The vegetables stay crisp and refreshing, while the oil adds a smooth, fruity richness. It works as a side salad with everyday meals, grilled dishes or beans, and can also be served as a light lunch with bread. Most of its character comes from vegetables, which provide fibre and water, alongside fats from the olive oil. For a lighter version, use just enough oil to coat the vegetables, and add beans or another substantial dish when serving it as a meal.
How Nutritious Is Mixed olive oil 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.
Is Mixed olive oil 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 olive oil salad Contain Allergens?
No known major allergens
Which Diets Is Mixed olive oil 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 olive oil salad Fat Profile
SATURATED
1.44g
MONOUNSATURATED
6.84g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.