1 serving (medium) of Light cheese salad (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 6.8 g of carbs, 9.2 g of protein, 7.4 g of fat and 2.9 g of fiber. Its 75.6 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Light cheese salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.8g

· 1% DV

Protein

5.1g

· 10% DV

Fat

4.1g

· 5% DV

Fiber

1.6g

· 6% DV

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

Calories come from: Carbs 21% · Protein 28% · Fat 51%

Light cheese salad Vitamins & Minerals

Vitamins

Vitamin K

42µg · 35% DV

B12

0.32µg · 13% DV

Vitamin A

85µg · 9% DV

0.12mg · 9% DV

Minerals

Phosphorus

102mg · 15% DV

Calcium

118mg · 12% DV

Sodium

255mg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Light cheese salad?

Nutrient density

High

68/ 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

48/ 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.

Light cheese 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 Light cheese salad

To burn the 72 calories in 100 g:

🚶

18min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is Light cheese 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 Light cheese 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 Light cheese 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

— Not suitable

Low FODMAP

— Not suitable

Light cheese salad Fat Profile

SATURATED

1.9g

MONOUNSATURATED

1.2g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 6.4:1

Above the ideal 4:1 (6.4:1).

Compare Light cheese salad

🥗vs🍅

Light cheese salad vs Tomato54 kcal more per 100 g

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Light cheese salad vs Mixed Green Salad54 kcal more per 100 g

→🥗vs🫑

Light cheese salad vs Red Pepper41 kcal more per 100 g

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Light cheese salad vs Boiled Beetroot28 kcal more per 100 g

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Foods Similar to Light cheese 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 Light cheese salad

How many calories are in light cheese salad?

Light cheese salad contains 72 calories per 100 g. The same amount provides 5.1 g of protein, 3.8 g of carbohydrates, and 4.1 g of fat.

Is light cheese salad suitable for a low-glycemic diet?

Light cheese salad has a glycemic index of 15, which is low. It is compatible with vegetarian, Mediterranean, flexitarian, and gluten-free diets, but it contains dairy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026