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Mixed cheese salad Calories
Fresh salad enriched with assorted cheeses
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed cheese salad (180 g) has 288 calories. That works out to 160 calories per 100 g. It contains 9.4 g of carbs, 13.5 g of protein, 20.2 g of fat and 3.1 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Mixed cheese salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
288
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
13.5g
· 27% DV
Fat
20.2g
· 26% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 20% · Fat 66%
Mixed cheese salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 20.2 g | 26% |
| Saturated fat | 10.98 g | 55% |
| Trans fat | 0.14 g | |
| Sodium | 756 mg | 33% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 13.5 g | 27% |
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 Serving of Mixed cheese salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 288 kcal |
| 1 cup (small) | 90 g | 144 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (small) | 100 g | 160 kcal |
| 1 serving (small) | 120 g | 192 kcal |
| 1 cup (large) | 180 g | 288 kcal |
| 1 piece (large) | 200 g | 320 kcal |
| 1 serving (large) | 250 g | 400 kcal |
| 1 bottle (large) | 350 g | 560 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Mixed cheese salad
How do you make mixed cheese salad?
Make mixed cheese salad by combining washed, dried salad greens with chopped vegetables and a few kinds of cheese. Dress it shortly before serving with olive oil and lemon so the leaves stay crisp and the cheese flavors remain distinct.
What dressing goes with mixed cheese salad?
A simple olive-oil and lemon dressing goes well with mixed cheese salad because it complements rather than masks the cheeses. Taste the salad before adding salt, since some cheeses are already quite salty.
Which cheeses work best in mixed cheese salad?
Feta, cheddar, goat cheese, and mozzarella can all work in mixed cheese salad. Pair a salty or sharp cheese with a milder, creamier one, and vary the textures so the salad does not taste uniformly rich.
Can you make mixed cheese salad ahead of time?
You can prepare the components of mixed cheese salad ahead, but keep the greens, cheese, and dressing separate until serving. Once dressed, the leaves wilt and watery vegetables can dilute the dressing.
How long does mixed cheese salad last in the fridge?
Mixed cheese salad is best eaten the day it is made, especially if it has already been dressed. Refrigerate leftovers promptly in a sealed container, and discard them if they have been left at room temperature for an extended period.
What can you serve with mixed cheese salad?
Mixed cheese salad pairs well with grilled chicken, fish, crusty bread, or a bowl of soup. For a meat-free meal, serve it with chickpeas or warm grains to make the plate more substantial.
Can mixed cheese salad be a main course?
Yes, mixed cheese salad can be a main course when you add a filling accompaniment such as beans, lentils, or bread. Use enough greens and vegetables to balance the richness of the cheese.
Can you use leftover cheese in mixed cheese salad?
Yes, mixed cheese salad is a practical way to use small pieces of leftover cheese. Check that each cheese is still fresh, then cut firm varieties into bite-size pieces and crumble soft ones over the greens.
How do you keep mixed cheese salad from getting soggy?
Keep mixed cheese salad crisp by drying the greens thoroughly and adding the dressing just before serving. Drain juicy ingredients such as tomatoes, and avoid letting the finished salad sit for a long time.
Can mixed cheese salad be served warm?
Yes, mixed cheese salad can be served with warm vegetables or grains, but keep the fresh greens and cheese cool until the last moment. Add the warm ingredients just before serving so the leaves soften without becoming limp.
Mixed cheese salad Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
B12
1.08µg · 45% DV
Vitamin A
324µg · 36% DV
B2
0.4mg · 31% DV
Minerals
Calcium
378mg · 38% DV
Phosphorus
252mg · 36% DV
Sodium
756mg · 33% DV
Zinc
1.98mg · 18% DV
Potassium ⭐
378mg · 11% DV
Mixed cheese salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed cheese salad
To burn the 288 calories in 1 serving (medium) (180 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 Mixed cheese salad?
Mixed cheese salad brings fresh vegetables and leafy greens together with a selection of cheeses. The combination can vary, with cheese served in cubes, slices or crumbles; there is no single fixed recipe or clear regional origin for the dish.
Crisp vegetables balance the cheeses’ salty, creamy or sharper flavours. It works as a light lunch, a simple supper, or a side alongside a fuller meal, and can be served with bread. The vegetables contribute fibre, while the cheese adds protein and makes the salad more substantial. For a lighter bowl, use a modest amount of dressing and let lemon juice, olive oil and fresh herbs complement the cheese rather than cover its flavour.
How Nutritious Is Mixed cheese salad?
Nutrient density
Medium
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 Mixed cheese salad Processed?
NOVA 3
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 Mixed cheese salad Contain Allergens?
Contains these allergens:
Which Diets Is Mixed cheese salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed cheese salad Fat Profile
SATURATED
10.98g
MONOUNSATURATED
5.58g
POLYUNSATURATED
0.72g
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.