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Mediterranean greens red cabbage salad Calories
Red cabbage, Mediterranean greens, olive oil, lemon dressing, low calorie, high in fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mediterranean greens red cabbage salad (90 g) has 43 calories. That works out to 48 calories per 100 g. It contains 5.9 g of carbs, 1.4 g of protein, 1.8 g of fat and 2.5 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mediterranean greens red cabbage salad Nutrition Facts
Selected: 1 cup (medium) · 90 g
43
KCAL / 90G
Carbs
5.9g
· 2% DV
Protein
1.4g
· 3% DV
Fat
1.8g
· 2% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 12% · Fat 36%
Mediterranean greens red cabbage salad nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 1.4 g | 3% |
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 Cup of Mediterranean greens red cabbage salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 43 kcal |
| 1 cup (extra small) | 45 g | 22 kcal |
| 1 cup (small) | 60 g | 29 kcal |
| 100 g | 100 g | 48 kcal |
| 1 serving (medium) | 100 g | 48 kcal |
| 1 cup (large) | 130 g | 62 kcal |
| 1 serving (large) | 150 g | 72 kcal |
| 1 cup (extra large) | 180 g | 86 kcal |
| 1 piece (jumbo) | 200 g | 96 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Mediterranean greens red cabbage salad
How do you make Mediterranean greens red cabbage salad?
Mediterranean greens red cabbage salad is made by combining thinly sliced red cabbage with washed, dried leafy greens, then tossing them with olive oil and lemon dressing. Add the dressing just before serving to keep the leaves crisp.
What greens go in Mediterranean greens red cabbage salad?
Mediterranean greens red cabbage salad can use tender lettuces, arugula, baby spinach, or a mixed-leaf blend. Choose fresh leaves with different textures, wash them thoroughly, and dry them well so the lemon dressing does not become watery.
Can you make Mediterranean greens red cabbage salad ahead of time?
Yes, you can prep Mediterranean greens red cabbage salad ahead by slicing the cabbage and washing and drying the greens separately. Refrigerate them in covered containers, then combine the leaves and dressing shortly before serving to prevent wilting.
How do you make the red cabbage in Mediterranean greens red cabbage salad less tough?
Slice the red cabbage very thinly, then massage it briefly with a little lemon juice and olive oil. This softens the fibers while keeping the cabbage crunchy; avoid squeezing it hard, which can make the salad limp.
What dressing works for Mediterranean greens red cabbage salad?
A simple lemon and olive oil dressing suits Mediterranean greens red cabbage salad. Whisk the two together with a little salt and black pepper, then taste and adjust the lemon so its acidity brightens the cabbage without overpowering the greens.
How long does Mediterranean greens red cabbage salad last in the fridge?
Mediterranean greens red cabbage salad is best eaten the day it is dressed, because the leaves soften and release moisture over time. If you keep the dressing separate, the washed, thoroughly dried ingredients stay crisp longer in a covered container.
What can you serve with Mediterranean greens red cabbage salad?
Mediterranean greens red cabbage salad pairs well with grilled fish, chicken, roasted vegetables, or a bean dish. Its lemony crunch also balances richer mains, so it works as a side rather than needing a heavy dressing or additional garnish.
Can you add protein to Mediterranean greens red cabbage salad?
Yes, add chickpeas, white beans, grilled chicken, or flaked fish to Mediterranean greens red cabbage salad to make it more substantial. Fold in cooked ingredients shortly before serving so they do not crush the greens or soak up all the dressing.
Why does the red cabbage in Mediterranean greens red cabbage salad change color?
The red cabbage in Mediterranean greens red cabbage salad can look brighter pink when it meets acidic lemon juice. Red cabbage pigments respond to acidity, so this color shift is a normal reaction and does not mean the salad has spoiled.
Is Mediterranean greens red cabbage salad served warm or cold?
Mediterranean greens red cabbage salad is usually served cold or at room temperature, not warm. Heat wilts the leafy greens, so let any cooked additions cool before mixing them in and dress the salad close to serving time.
Mediterranean greens red cabbage salad Vitamins & Minerals
Vitamins
Vitamin K
108µg · 90% DV
Vitamin C
34.2mg · 38% DV
Vitamin A
198µg · 22% DV
Folate
49.5µg · 12% DV
Minerals
Manganese
0.16mg · 7% DV
Potassium ⭐
216mg · 6% DV
Calcium
59mg · 6% DV
Copper
0.05mg · 6% DV
Sodium
36mg · 2% DV
Mediterranean greens red cabbage salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mediterranean greens red cabbage salad
To burn the 43 calories in 1 cup (medium) (90 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 Mediterranean greens red cabbage salad?
Mediterranean greens red cabbage salad brings together shredded red cabbage, leafy greens and a simple olive oil and lemon dressing. It is a Mediterranean-inspired combination rather than a dish with one fixed regional recipe, so the mix of greens and the balance of dressing can vary.
The cabbage stays pleasantly crisp, with a mild sweetness that works well against the lemon’s brightness. Serve it alongside grilled fish, meat or a grain-based meal, or enjoy it as a fresh side at lunch. It is mostly vegetables, with fibre and vitamins, and has 48 calories per 100 g. For a more filling bowl, add chickpeas; for a lighter dressing, use a measured splash of olive oil and plenty of lemon.
How Nutritious Is Mediterranean greens red cabbage 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 Mediterranean greens red cabbage 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 Mediterranean greens red cabbage salad Contain Allergens?
No known major allergens
Which Diets Is Mediterranean greens red cabbage 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
Mediterranean greens red cabbage salad Fat Profile
SATURATED
0.27g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.