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Mixed Green Salad Calories
Rich in vitamins and fiber, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Mixed Green Salad (60 g) has 11 calories. That works out to 18 calories per 100 g. It contains 1.9 g of carbs, 0.7 g of protein, 0.1 g of fat and 1.1 g of fiber. Its 72 µg of Vitamin K covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Mixed Green Salad?
Mixed Green Salad brings together tender and crisp leaves—often lettuce, spinach and arugula—with cucumber and tomato. It has no single place of origin; the mix varies with the season and what is on hand, making it an easy everyday salad at home or a familiar side on restaurant menus.
The leaves taste fresh and mildly peppery, while cucumber and tomato add a cool, juicy contrast. It is commonly served alongside lunch or dinner, dressed simply with oil and lemon or vinegar. Mostly made up of vegetables, it is light in calories and provides fibre and vitamins; 100 g has 18 calories. Add beans or chickpeas to make it more filling, or keep the dressing modest for a lighter side.
Mixed Green Salad Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
3.1g
· 1% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 25% · Fat 10%
Mixed Green Salad Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
370µg · 41% DV
Vitamin C
18mg · 20% DV
Folate
65µg · 16% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Calcium
52mg · 5% DV
Magnesium
18mg · 4% DV
How Nutritious Is Mixed Green Salad?
Nutrient density
Very 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.
Mixed Green Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Green Salad
To burn the 18 calories in 100 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.
Is Mixed Green Salad 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 Mixed Green Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
Mixed Green Salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Mixed Green Salad
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Frequently Asked Questions About Mixed Green Salad
What goes in a mixed green salad?
A mixed green salad usually combines leafy greens such as lettuce, spinach, and arugula, often with cucumber and tomato. There is no fixed recipe, so the mix can change with the season or whichever fresh greens you have.
How do you make a mixed green salad?
To make a mixed green salad, wash and thoroughly dry the leaves, then add sliced cucumber and tomato. Toss gently with dressing just before serving so the leaves stay crisp rather than becoming limp or bruised.
What dressing goes best with a mixed green salad?
A simple vinaigrette of olive oil, lemon juice or vinegar, and a little salt works well with a mixed green salad. Add it shortly before serving, since acidic dressing can soften delicate spinach and lettuce if left on too long.
How do you wash a mixed green salad?
Rinse the leaves and vegetables of a mixed green salad under clean running water. Separate the leaves and refresh the water if you see grit, then dry everything thoroughly with a salad spinner or clean towel before storing or dressing it.
How long does mixed green salad last in the fridge?
Undressed mixed green salad can usually keep for a few days in the refrigerator when the leaves are dry and stored in a covered container. Remove slimy or badly wilted leaves, and eat dressed salad promptly.
Why does mixed green salad get soggy?
Mixed green salad gets soggy when wet leaves are stored together, delicate greens are crushed, or dressing sits on them too long. Dry the leaves well, avoid packing them tightly, and add dressing right before eating.
Can you make mixed green salad ahead of time?
Yes, you can prep mixed green salad ahead by washing and drying the leaves and refrigerating them in a covered container. Keep the dressing separate, and add watery cucumber and tomato close to serving so the greens do not soften.
What can you add to mixed green salad to make it more filling?
You can make mixed green salad more substantial by adding chickpeas, boiled eggs, grilled chicken, cheese, or nuts. Add toppings shortly before serving to keep the greens crisp; choose combinations that suit the rest of your meal.
What should you serve with mixed green salad?
Mixed green salad pairs well with grilled fish, chicken, meat, or a hearty soup. Its crisp leaves and fresh vegetables balance richer dishes, and it can also be served as a side with sandwiches or grain-based meals.
How do you keep mixed green salad crisp?
Keep mixed green salad crisp by storing its washed leaves completely dry in a covered container in the refrigerator. Separate the greens from the dressing and cut vegetables until serving, since moisture and prolonged contact make leaves limp.
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Nutrition data compiled from USDA FoodData Central and scientific sources.