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Mediterranean Greens Salad Calories
Olive oil, lemon, fresh Mediterranean greens, low calorie, high fiber
CALORIES
GI
POTASSIUM
FIBER
Mediterranean Greens Salad Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
5.2g
· 32%
Protein
1.8g
· 11%
Fat
4.2g
· 57%
Fiber
2.6g
Mediterranean Greens Salad Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
420µg · 47% DV
Vitamin C
18mg · 20% DV
Folate
60µg · 15% DV
Minerals
Calcium
65mg · 7% DV
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Magnesium
22mg · 5% DV
Mediterranean Greens Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mediterranean Greens 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 Salad Contain Allergens?
No known major allergens
Which Diets Is Mediterranean Greens Salad Good For?
Vegan
✓ 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
Mediterranean Greens Salad Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.6g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
Foods Similar to Mediterranean Greens Salad
Mediterranean Greens Salad — Frequently Asked Questions
How can Mediterranean greens salad stay fresh for longer?
Store unwashed leaves in the refrigerator in a breathable container or bag lined with paper towel to absorb excess moisture. Add dressing only just before serving so the leaves stay crisp.
Can Mediterranean greens salad be made ahead?
Yes, if the greens, toppings, and dressing are kept separately. Once dressed, the salad will gradually release water and lose its texture.
Do salad greens need to be washed?
Unless the package specifically says the leaves are washed and ready to eat, rinse them gently under clean running water. Drying them well improves crispness and helps dressing cling to the leaves.
Can I freeze Mediterranean greens salad?
Freezing is not recommended for fresh leafy salad because thawed leaves become watery and limp. Extra greens are better used in cooked dishes such as soups, omelettes, or sautés.
What dressing works best with Mediterranean greens?
A simple olive oil and lemon juice or vinegar dressing complements the greens without overpowering them. Add salt near serving time to help prevent the leaves from wilting.
Is a greens salad filling enough to be a meal on its own?
On its own, it may be too light for a main meal. Adding a protein-rich food such as beans, lentils, eggs, yogurt, fish, chicken, or tofu makes it more satisfying and balanced.
Is Mediterranean greens salad better before or after a workout?
A large, oily salad immediately before exercise may feel uncomfortable for some people, while a smaller portion is often easier to tolerate. After training, pair it with a protein-containing food as part of a recovery meal.
Is olive oil in salad unnecessary?
No. A moderate amount of olive oil adds flavor and can help the body use certain fat-soluble compounds found in vegetables. Keep in mind that added oils and creamy dressings are usually what make a salad much more energy-dense.
Should people taking blood thinners be careful with leafy salads?
People taking warfarin or similar medicines should keep their intake of vitamin K-rich leafy greens reasonably consistent rather than suddenly increasing or eliminating them. Individual guidance from a clinician or dietitian is important.
How can I make bitter or peppery greens taste milder?
Balance them with lemon, balsamic vinegar, citrus segments, or naturally sweet vegetables. Briefly soaking the leaves in ice water can also make them feel crisper and less harsh.
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Nutrition data compiled from USDA FoodData Central and scientific sources.