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Mallow salad Calories
Traditional leafy herb salad with fiber, vitamin C and vitamin K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mallow salad (120 g) has 50 calories. That works out to 42 calories per 100 g. It contains 7.3 g of carbs, 2.2 g of protein, 1.7 g of fat and 3.8 g of fiber. Its 198 µg of Vitamin K covers 165% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mallow salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
50
KCAL / 120G
Carbs
7.3g
· 3% DV
Protein
2.2g
· 4% DV
Fat
1.7g
· 2% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 17% · Fat 28%
Mallow salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 7.3 g | 3% |
| Fiber | 3.8 g | 14% |
| 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 Mallow salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 50 kcal |
| 1 tablespoon (chopped) | 15 g | 6 kcal |
| 4 tablespoon (chopped) | 60 g | 25 kcal |
| 1 cup (chopped) | 70 g | 29 kcal |
| 100 g | 100 g | 42 kcal |
| 1 serving (large) | 180 g | 76 kcal |
| 1 piece (whole) | 220 g | 92 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Mallow salad
What is mallow salad made of?
Mallow salad is made from edible mallow leaves and sometimes their tender shoots, usually cooked before serving. Recipes often dress the drained greens with olive oil and lemon; garlic, onion, or other seasonings vary by region and household.
How do you make mallow salad?
To make mallow salad, remove tough stems and damaged leaves, wash the greens thoroughly, then boil or steam them until tender. Drain well, let them cool, and toss with olive oil, lemon juice, and any seasonings you like.
Can you eat mallow salad raw?
Yes, very young, tender mallow leaves can be eaten raw after thorough washing, though mallow salad is commonly made with cooked leaves. Cooking softens the greens and brings out their characteristic slippery, slightly mucilaginous texture.
Why is mallow salad slimy?
Mallow salad can feel slippery because mallow leaves naturally contain mucilage, a gel-like substance. This texture is normal for the plant, not a sign that the salad has spoiled; cooking the leaves briefly and draining them well can make it less pronounced.
What does mallow salad taste like?
Mallow salad has a mild, green flavor, often compared with other leafy vegetables, while its texture can be soft and slightly slippery. Lemon and olive oil add brightness without overpowering the leaves.
Which parts of the mallow plant go into mallow salad?
Mallow salad usually uses the leaves and may include tender young shoots; tough stems and damaged or yellowing leaves are typically removed. If gathering wild mallow, use only plants you can identify with certainty and collect from clean areas.
How do you wash mallow for salad?
Wash mallow leaves in several changes of cool water, gently separating them so soil and grit can fall away. Trim damaged parts and drain the leaves well before cooking; wild leaves may need especially careful washing.
What dressing goes on mallow salad?
Olive oil and lemon juice are common dressings for mallow salad, and some versions add garlic, onion, or chili. Dress the greens after cooking and draining so excess water does not dilute the seasoning.
Is mallow salad served hot or cold?
Mallow salad can be served warm or chilled, depending on the recipe and meal. Let cooked leaves cool before adding lemon and oil for a cold salad, or season them while warm for a softer, more blended flavor.
How long does mallow salad keep in the refrigerator?
Keep mallow salad covered in the refrigerator and eat it soon after preparation. Cooked leafy greens soften and release water as they sit, especially once dressed; discard the salad if it develops an unusual smell, color, or texture.
Mallow salad Vitamins & Minerals
Vitamins
Vitamin K
198µg · 165% DV
Vitamin A
222µg · 25% DV
Vitamin C
21.6mg · 24% DV
Folate
57.6µg · 14% DV
Minerals
Calcium
174mg · 17% DV
Manganese
0.38mg · 17% DV
Iron
2.52mg · 14% DV
Copper
0.11mg · 12% DV
Potassium ⭐
372mg · 11% DV
Sodium
144mg · 6% DV
Mallow salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mallow salad
To burn the 50 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 Mallow salad?
Mallow salad is made with the tender leaves of the mallow plant, a leafy green gathered and cooked in parts of Turkey and across the Mediterranean. The leaves are washed well and are often briefly boiled or steamed, then dressed with olive oil and lemon; garlic is a common addition. It can be served warm or chilled.
The leaves have a mild, gently earthy taste and soften pleasantly when cooked. In Turkish and Mediterranean-style meals, the salad works as a side or meze alongside grilled foods, beans or lentils. It provides fibre and vitamins C and K. For a lighter dressing, use olive oil sparingly and let lemon bring most of the brightness.
How Nutritious Is Mallow salad?
Nutrient density
Very 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 Mallow 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 Mallow salad Contain Allergens?
No known major allergens
Which Diets Is Mallow 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
Mallow salad Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.