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Makoto Salad Calories
A popular Japanese restaurant salad with mixed greens, avocado, tomato, cucumber, and Asian-style vinaigrette (soy-based).
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Makoto Salad (180 g) has 135 calories. That works out to 75 calories per 100 g. It contains 13.5 g of carbs, 4 g of protein, 7.6 g of fat and 4.7 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Makoto Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
135
KCAL / 180G
Carbs
13.5g
· 5% DV
Protein
4g
· 8% DV
Fat
7.6g
· 10% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 12% · Fat 49%
Makoto Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 4.7 g | 17% |
| Protein | 4 g | 8% |
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 Makoto Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 135 kcal |
| 1 piece (mini) | 80 g | 60 kcal |
| 1 cup (chopped) | 90 g | 68 kcal |
| 100 g | 100 g | 75 kcal |
| 1 serving (small) | 120 g | 90 kcal |
| 2 cup (chopped) | 180 g | 135 kcal |
| 1 pack (whole) | 200 g | 150 kcal |
| 1 serving (large) | 250 g | 188 kcal |
| 1 piece (jumbo) | 350 g | 263 kcal |
| 1 pack (double) | 400 g | 300 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Makoto Salad
What is in Makoto Salad?
Makoto Salad typically combines mixed greens, avocado, tomato, and cucumber with an Asian-style soy-based vinaigrette. Ingredients can vary by restaurant, so a particular serving may include additions or use a slightly different dressing.
What dressing comes on Makoto Salad?
Makoto Salad is dressed with an Asian-style vinaigrette based on soy. Its exact flavor and ingredients can vary, but the soy-based dressing gives the greens and vegetables a savory, tangy finish.
Is Makoto Salad a traditional Japanese dish?
Makoto Salad is a salad served at Japanese restaurants, but it is not one fixed traditional Japanese recipe. Its name and ingredients can differ between menus; the version described here features mixed greens, avocado, tomato, cucumber, and soy-based vinaigrette.
How do you make Makoto Salad at home?
To make Makoto Salad at home, toss mixed greens with avocado, tomato, and cucumber, then add an Asian-style soy-based vinaigrette. Dress it just before serving so the greens stay crisp and the avocado keeps its texture.
Does Makoto Salad contain soy?
Yes, Makoto Salad’s vinaigrette is soy-based. If you have a soy allergy, ask the restaurant to confirm the dressing ingredients and whether it can be served separately; recipes and prepared sauces can vary.
Can you make Makoto Salad without avocado?
Yes, you can leave avocado out of Makoto Salad, though it will be less creamy. The greens, tomato, and cucumber still make a fresh salad, and you can add another vegetable if you want to keep the bowl substantial.
What goes well with Makoto Salad?
Makoto Salad pairs well with grilled fish, chicken, or tofu, and can also be served as a light meal on its own. Its cool vegetables and savory soy-based dressing work especially well alongside simply cooked dishes.
Can Makoto Salad be made ahead of time?
You can wash and prepare Makoto Salad’s vegetables ahead, but keep the dressing separate until serving. Avocado browns and dressed greens soften over time, so combine the ingredients shortly before eating for the best texture.
How long does leftover Makoto Salad keep?
Leftover Makoto Salad is best eaten within a day if refrigerated in a covered container. The greens may wilt and the avocado may brown, especially if the salad was already dressed, so it is not ideal for long storage.
Is Makoto Salad spicy?
Makoto Salad is not necessarily spicy; its soy-based Asian-style vinaigrette is generally savory and tangy. Heat depends on the restaurant’s particular recipe, so ask whether chili or another spicy ingredient is included if you are sensitive to it.
Makoto Salad Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
Vitamin A
216µg · 24% DV
Vitamin C
18mg · 20% DV
B5
0.9mg · 18% DV
Minerals
Sodium
396mg · 17% DV
Copper
0.13mg · 14% DV
Potassium ⭐
396mg · 12% DV
Manganese
0.25mg · 11% DV
Makoto Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Makoto Salad
To burn the 135 calories in 1 serving (medium) (180 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 Makoto Salad?
Makoto Salad is a Japanese restaurant-style dish of mixed greens, avocado, tomato and cucumber tossed with an Asian-style, soy-based vinaigrette. It is a contemporary menu salad rather than a single fixed traditional recipe, so the exact greens and dressing can vary by restaurant.
Crisp vegetables contrast with creamy avocado, while the dressing brings a savoury, gently tangy flavour. It works as a light starter or side alongside Japanese dishes, and is also easy to enjoy as a simple lunch in many places. The vegetables provide fibre, and avocado contributes most of the salad’s richer texture and fat; it is relatively modest in protein. Ask for the dressing on the side if you want to control how much you use, or pair it with grilled fish or tofu for a more filling meal.
How Nutritious Is Makoto 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 Makoto 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 Makoto Salad Contain Allergens?
Contains these allergens:
Which Diets Is Makoto 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
Makoto Salad Fat Profile
SATURATED
1.26g
MONOUNSATURATED
3.78g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.