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Mediterranean Salad (No Oil) Calories
Fresh mixed vegetables, no oil, low calorie, high fiber and vitamins
CALORIES
GI
POTASSIUM
FIBER
Mediterranean Salad (No Oil) Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6.2g
· 76%
Protein
1.3g
· 16%
Fat
0.3g
· 8%
Fiber
2.2g
Mediterranean Salad (No Oil) Vitamins & Minerals
Vitamins
Vitamin K
68µg · 57% DV
Vitamin A
420µg · 47% DV
Vitamin C
19mg · 21% DV
Folate
56µg · 14% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Calcium
38mg · 4% DV
Magnesium
16mg · 4% DV
Mediterranean Salad (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mediterranean Salad (No Oil) 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 Salad (No Oil) Contain Allergens?
No known major allergens
Which Diets Is Mediterranean Salad (No Oil) 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 Salad (No Oil) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mediterranean Salad (No Oil)
Mediterranean Salad (No Oil) — Frequently Asked Questions
Why does Mediterranean salad without oil sometimes turn watery?
Tomatoes and cucumbers release water quickly, especially after salting. To keep the salad crisp, salt it just before serving and add the dressing at the end.
Can I make no-oil Mediterranean salad ahead of time?
Yes, but it keeps its texture better if the chopped vegetables, salt, and dressing are stored separately. Once mixed, it is usually best eaten the same day.
How can I make this salad more filling without adding oil?
Pair it with a protein source such as chickpeas, lentils, eggs, chicken, or cheese to make it more satisfying. A whole-grain side can also turn it into a more balanced meal.
Is this salad better before or after a workout?
On its own, it is a light option that can work before exercise if you want something easy to digest. After training, it is better combined with a protein-rich food for recovery.
Does adding lemon juice or vinegar change its nutrition much?
Usually not by much, but it can improve flavor and freshness. Acidic dressings may soften the vegetables over time, so it is best not to leave it dressed for too long.
Is it okay to eat no-oil Mediterranean salad at night?
Yes, it is light and often works well as an evening meal or side. People prone to reflux may want to go easy on onion, lemon, or vinegar.
Does eating it without oil reduce vitamin absorption?
Some fat-soluble vitamins are absorbed better when a meal includes a little fat. If you prefer the salad oil-free, you can include foods like olives, avocado, tahini, or yogurt elsewhere in the meal.
What ingredients go best in a no-oil Mediterranean salad?
Tomatoes, cucumber, red onion, parsley, mint, arugula, sweet pepper, and lemon are classic choices. Sumac, pomegranate molasses, or a small amount of vinegar can add extra depth.
How is no-oil Mediterranean salad different from shepherd’s salad?
They overlap, but Mediterranean-style versions often use more herbs, greens, peppers, and sharper acidic flavors. Leaving out oil also makes the taste lighter and cleaner.
Who should be careful with this salad?
People with reflux, sensitive stomachs, or bowel symptoms may react to raw onion, peppers, or acidic dressings. If it is heavily salted, those watching sodium intake should also be mindful.
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Nutrition data compiled from USDA FoodData Central and scientific sources.