Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Keto salad Calories
Low-carb salad rich in healthy fats and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Keto salad (200 g) has 328 calories. That works out to 164 calories per 100 g. It contains 8.6 g of carbs, 11.6 g of protein, 28.2 g of fat and 5.6 g of fiber. Its 140 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Keto salad Nutrition Facts
Selected: 1 serving (medium) · 200 g
328
KCAL / 200G
Carbs
8.6g
· 3% DV
Protein
11.6g
· 23% DV
Fat
28.2g
· 36% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 14% · Fat 76%
Keto salad nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 328 kcal | |
| Total fat | 28.2 g | 36% |
| Saturated fat | 6.1 g | 31% |
| Trans fat | 0.06 g | |
| Sodium | 490 mg | 21% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 5.6 g | 20% |
| Protein | 11.6 g | 23% |
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 Serving of Keto salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 328 kcal |
| 100 g | 100 g | 164 kcal |
| 1 cup (small) | 110 g | 180 kcal |
| 1.5 cup (medium) | 165 g | 271 kcal |
| 2 cup (large) | 220 g | 361 kcal |
| 1 serving (large) | 300 g | 492 kcal |
| 1 serving (extra large) | 400 g | 656 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Keto salad
What dressing is best for keto salad?
Olive oil with lemon juice or vinegar makes a simple dressing for keto salad. You can add mustard, herbs, or spices for flavor; check bottled dressings for added sugar or starch.
Can keto salad help with weight loss?
Keto salad does not cause weight loss on its own, but its vegetables and protein can make a meal satisfying. Cheese, avocado, nuts, and oil-based dressing can make portions more energy-dense.
What protein goes well in keto salad?
Grilled chicken, hard-boiled eggs, tuna, salmon, or tofu can add protein to keto salad. Choose simply cooked options and combine them with leafy greens and a dressing that complements their flavor.
Can you meal prep keto salad?
Yes, keto salad can be meal-prepped if you store the components separately. Keep the dressing, avocado, and anything crunchy apart from the greens, then combine them shortly before eating.
How do you keep avocado from browning in keto salad?
Toss cut avocado with lemon or lime juice and store it in an airtight container to slow browning. For the freshest color and texture, add the avocado to keto salad just before serving.
Can you make keto salad without lettuce?
Yes, keto salad works without lettuce. Use spinach, arugula, cabbage, or sliced cucumber as the base, then add ingredients such as egg, cheese, olives, or chicken for texture and substance.
What can you use instead of croutons in keto salad?
To add crunch without croutons, top keto salad with toasted seeds, chopped nuts, or crisp pieces of cooked bacon. Add them just before serving so they keep their texture.
What should you serve with keto salad?
Serve keto salad with grilled fish, chicken, or meat for a fuller meal. If the salad already includes eggs, cheese, or another protein, it can also work as a meal on its own.
Can keto salad be eaten every day?
Yes, keto salad can be part of everyday meals, but vary the vegetables, proteins, and toppings. Rotating ingredients gives you different flavors and helps keep your meals from becoming repetitive.
How do you keep keto salad greens crisp?
Dry the greens thoroughly after washing and store them in a sealed container with a clean paper towel to absorb excess moisture. Keep dressing separate until you are ready to serve keto salad.
Keto salad Vitamins & Minerals
Vitamins
Vitamin K
140µg · 117% DV
Vitamin E
4.5mg · 30% DV
B12
0.68µg · 28% DV
B2
0.36mg · 28% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
252mg · 36% DV
Copper
0.26mg · 29% DV
Manganese
0.62mg · 27% DV
Sodium
490mg · 21% DV
Potassium ⭐
624mg · 18% DV
Keto salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Keto salad
To burn the 328 calories in 1 serving (medium) (200 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 Keto salad?
Keto salad is a modern, flexible salad built around low-carbohydrate vegetables and filling additions rather than one fixed traditional recipe. Leafy greens and cucumber might be combined with avocado, olive oil, egg, cheese or meat; the exact mix varies from cook to cook. Its richer ingredients give it more staying power than a plain side salad.
Serve Keto salad as a light lunch or dinner, or alongside a main dish. It suits keto eaters, but also works for anyone after a vegetable-based meal with a creamy, crisp mix of textures. It provides 4.3 g of carbohydrate per 100 g, while its fat and protein content depends on the toppings. For a lighter bowl, use dressing sparingly and let the vegetables take up more of the plate.
How Nutritious Is Keto 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 Keto 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 Keto salad Contain Allergens?
Contains these allergens:
Which Diets Is Keto salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Keto salad Fat Profile
SATURATED
6.1g
MONOUNSATURATED
16.2g
POLYUNSATURATED
3.1g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Compare Keto salad
Foods Similar to Keto salad
Have another question about Keto 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.