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Mexican-style green salad Calories
Source of fiber, folate, and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Mexican-style green salad (150 g) has 123 calories. That works out to 82 calories per 100 g. It contains 13.8 g of carbs, 3.6 g of protein, 6.8 g of fat and 5.7 g of fiber. Its 117 µg of Vitamin K covers 98% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Mexican-style green salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
123
KCAL / 150G
Carbs
13.8g
· 5% DV
Protein
3.6g
· 7% DV
Fat
6.8g
· 9% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 11% · Fat 47%
Mexican-style green salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0 g | |
| Sodium | 173 mg | 8% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 5.7 g | 20% |
| Protein | 3.6 g | 7% |
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 Chopped Mexican-style green salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 123 kcal |
| ½ cup (chopped) | 75 g | 62 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 180 g | 148 kcal |
| 1.5 cup (chopped) | 225 g | 185 kcal |
| 1 serving (medium) | 250 g | 205 kcal |
| 2 cup (chopped) | 300 g | 246 kcal |
| 1 serving (large) | 350 g | 287 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Mexican-style green salad
What dressing goes best with Mexican-style green salad?
A bright lime dressing works especially well with Mexican-style green salad. Whisk lime juice with olive oil, garlic, and cumin, then toss it with the greens just before serving so they stay crisp. Add jalapeño or chilli if you want extra heat.
Is Mexican-style green salad spicy?
Mexican-style green salad is not necessarily spicy; its heat comes from additions such as jalapeño, fresh chilli, or hot sauce. Leave those out for a mild salad, or serve them on the side so everyone can adjust the spice level.
What ingredients are in Mexican-style green salad?
Mexican-style green salad commonly combines leafy greens with ingredients such as tomatoes, peppers, avocado, corn, or black beans. There is no single fixed recipe, so the exact mix varies; cilantro and a tangy lime dressing are popular ways to give it a Mexican-inspired flavour.
How do you keep Mexican-style green salad from getting soggy?
Keep Mexican-style green salad crisp by drying the leaves thoroughly and storing the dressing separately. Add the dressing only shortly before serving, and keep watery ingredients such as chopped tomatoes in a separate container if you are packing the salad ahead.
What can you serve with Mexican-style green salad?
Mexican-style green salad pairs well with tacos, enchiladas, grilled vegetables, or grilled fish. If it includes beans or another substantial protein, it can also be served as a light meal; lime wedges make a useful finishing touch at the table.
Can you make Mexican-style green salad ahead of time?
Yes, you can prepare most of the Mexican-style green salad ahead by washing and drying the leaves and chopping sturdy vegetables. Keep everything covered in the refrigerator, add avocado near serving time, and wait to dress the salad until just before eating.
Is Mexican-style green salad the same as taco salad?
No, Mexican-style green salad is not automatically the same as taco salad. It is usually a leafy salad with Mexican-inspired ingredients and dressing, while taco salad often includes a more substantial topping such as seasoned meat, beans, cheese, or crunchy tortilla pieces.
What protein can you add to Mexican-style green salad?
Black beans are a natural plant-based protein addition to Mexican-style green salad, and grilled chicken is another common choice. Add cooked protein after it has cooled slightly, so it does not wilt the greens or warm the other fresh ingredients.
Does Mexican-style green salad have to include avocado?
No, Mexican-style green salad does not have to include avocado. It adds a creamy texture, but you can leave it out or use beans, corn, or extra peppers instead; add avocado just before serving if you want to limit browning.
Can Mexican-style green salad be a full meal?
Yes, Mexican-style green salad can make a meal when you add a substantial protein such as black beans, chicken, or grilled tofu. A version made mostly of leafy greens and dressing is better suited as a side, so add a filling topping if serving it alone.
Mexican-style green salad Vitamins & Minerals
Vitamins
Vitamin K
117µg · 98% DV
Folate
114µg · 28% DV
Vitamin C
22.8mg · 25% DV
Vitamin A
202.5µg · 23% DV
Minerals
Copper
0.2mg · 22% DV
Manganese
0.47mg · 20% DV
Potassium ⭐
498mg · 15% DV
Phosphorus
86mg · 12% DV
Sodium
173mg · 8% DV
Mexican-style green salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mexican-style green salad
To burn the 123 calories in 1 cup (chopped) (150 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 Mexican-style green salad?
Mexican-style green salad is a fresh, Mexican-inspired mix built around leafy greens, often paired with ingredients such as tomato, avocado and lime. Some versions add corn, beans or fresh coriander, so the exact combination varies rather than following one fixed recipe. Its crisp leaves and juicy vegetables contrast with creamy avocado and a bright, tangy dressing.
Serve it alongside tacos, grilled foods or beans, or make it a light lunch with a more substantial topping. It fits easily into everyday meals in many places, including as a fresh side for a shared dinner. The salad provides fibre, folate and healthy fats; it has 3.8 g of fibre per 100 g. For a lighter bowl, go easy on the dressing, or add beans when you want it to be more filling.
How Nutritious Is Mexican-style green 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 Mexican-style green 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 Mexican-style green salad Contain Allergens?
No known major allergens
Which Diets Is Mexican-style green 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
Mexican-style green salad Fat Profile
SATURATED
0.93g
MONOUNSATURATED
4.17g
POLYUNSATURATED
1.07g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.