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Mediterranean salad (no oil, no salt) Calories
Fresh vegetables, low calorie, no oil, no salt
CALORIES
GI
POTASSIUM
FIBER
Mediterranean salad (no oil, no salt) 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, no salt) Vitamins & Minerals
Vitamins
Vitamin A
420µg · 47% DV
Vitamin K
56µg · 47% DV
Vitamin C
18mg · 20% DV
Folate
38µg · 10% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Calcium
38mg · 4% DV
Phosphorus
28mg · 4% DV
Mediterranean salad (no oil, no salt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mediterranean salad (no oil, no salt) Processed?
NOVA 1
Unprocessed
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, no salt) Contain Allergens?
No known major allergens
Which Diets Is Mediterranean salad (no oil, no salt) 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, no salt) Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mediterranean salad (no oil, no salt)
Mediterranean salad (no oil, no salt) — Frequently Asked Questions
Will a Mediterranean salad without oil and salt taste bland?
Not necessarily. Lemon juice, vinegar, garlic, fresh herbs, sumac, or black pepper can add plenty of flavor without adding oil or salt.
How long does oil-free, salt-free Mediterranean salad stay fresh?
It is best eaten soon after chopping and kept refrigerated in the meantime. Watery vegetables lose crispness and release liquid as they sit.
Can I make this salad ahead of time?
Yes, but it works best if you store the chopped ingredients separately and combine them just before serving. That helps keep the texture fresher and less soggy.
Can Mediterranean salad be frozen?
Usually no. Tomatoes, cucumbers, and leafy vegetables tend to become watery and limp after thawing.
Is this salad better before or after a workout?
On its own, it is a light option that may suit before exercise if you want something easy. After training, it is usually better paired with a protein source for a more complete meal.
Is it okay to eat Mediterranean salad at night?
Yes, for most people it is a light evening choice. If raw vegetables cause bloating or discomfort, a smaller portion may be easier to tolerate.
Can Mediterranean salad be a full meal by itself?
It can be a very light meal, but it may not keep you full for long on its own. Pairing it with beans, yogurt, eggs, or grilled protein makes it more balanced.
Does eating it without oil reduce vitamin absorption?
Some fat-soluble vitamins are absorbed better when a meal includes a little fat. If needed, you can pair the salad with foods like avocado, olives, seeds, or nuts rather than mixing in oil.
Can Mediterranean salad cause bloating?
It can for some people, especially if it includes raw onion, cucumber, peppers, or a large volume of raw vegetables. Adjusting the ingredients and portion size often helps.
Who should be careful with this salad?
People with reflux, sensitive stomachs, or IBS may react to acidic dressings, onion, or large amounts of raw vegetables. A simpler version and smaller serving may be easier to handle.
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Nutrition data compiled from USDA FoodData Central and scientific sources.