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Mixed Green Salad Calories
Low-calorie plain mixed leafy-green salad rich in fiber and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Mixed Green Salad (50 g) has 10 calories. That works out to 20 calories per 100 g. It contains 1.7 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.1 g of fiber. Its 125 µg of Vitamin K covers 104% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed Green Salad Nutrition Facts
Selected: 1 cup (chopped) · 50 g
10
KCAL / 50G
Carbs
1.7g
· 1% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 30% · Fat 14%
Mixed Green Salad nutrition facts table · 1 cup (chopped) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 0.9 g | 2% |
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 Mixed Green Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 50 g | 10 kcal |
| 1 tablespoon (chopped) | 5 g | 1 kcal |
| 1 piece (small) | 10 g | 2 kcal |
| 1 ounce (chopped) | 28.4 g | 6 kcal |
| 1 serving (medium) | 85 g | 17 kcal |
| 100 g | 100 g | 20 kcal |
| 2 cup (chopped) | 100 g | 20 kcal |
| 1 serving (large) | 125 g | 25 kcal |
| 1 pack (whole) | 150 g | 30 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Mixed Green Salad
What greens go in a Mixed Green Salad?
A Mixed Green Salad can combine lettuce, spinach, arugula, watercress, and other tender leafy greens. Choose leaves with different textures and flavors; milder lettuce balances the peppery taste of arugula or watercress.
How do you make a Mixed Green Salad?
To make a Mixed Green Salad, rinse the leaves, dry them thoroughly, and tear or cut them into bite-size pieces. Add dressing just before serving so the greens stay crisp rather than becoming soggy.
What dressing is best for a Mixed Green Salad?
A simple vinaigrette is a reliable choice for a Mixed Green Salad: whisk olive oil with lemon juice or vinegar, then season to taste. Add it right before serving, using just enough to coat the leaves lightly.
How do you wash greens for a Mixed Green Salad?
Separate the leaves for a Mixed Green Salad and rinse them under cool running water, gently rubbing away any visible soil. Dry them completely in a salad spinner or with a clean towel; wet leaves dilute the dressing.
How do you keep a Mixed Green Salad from getting soggy?
Keep a Mixed Green Salad crisp by drying the leaves thoroughly and storing the dressing separately. Add dressing and salt only just before serving, since both draw moisture from the leaves and make them limp.
How long does a Mixed Green Salad last in the fridge?
An undressed Mixed Green Salad can usually keep for a few days in the refrigerator if the leaves are dry and stored in a covered container. Discard leaves that smell off or feel slimy, and eat dressed salad promptly.
Can you freeze a Mixed Green Salad?
No, a Mixed Green Salad does not freeze well. Tender leaves such as lettuce and arugula turn limp and watery after thawing, so freezing ruins their fresh salad texture; prepare only what you plan to eat fresh.
Can you prepare a Mixed Green Salad ahead of time?
Yes, you can prep a Mixed Green Salad ahead by washing and drying the leaves, then refrigerating them in a covered container without dressing. Keep juicy add-ins and dressing separate until serving to preserve the leaves' texture.
What goes well with a Mixed Green Salad?
A Mixed Green Salad pairs well with roasted vegetables, grilled fish or chicken, eggs, and grain dishes. Its fresh, lightly bitter leaves can balance richer mains, especially when the dressing is bright with lemon or vinegar.
Can you eat a Mixed Green Salad every day?
Yes, a Mixed Green Salad can be part of daily meals; wash the leaves well and vary the greens and other ingredients. People taking warfarin should keep vitamin K intake consistent and discuss major dietary changes with their clinician.
Mixed Green Salad Vitamins & Minerals
Vitamins
Vitamin K
125µg · 104% DV
Vitamin A
185µg · 21% DV
Vitamin C
9mg · 10% DV
Folate
27.5µg · 7% DV
Minerals
Manganese
0.15mg · 7% DV
Copper
0.05mg · 6% DV
Potassium ⭐
125mg · 4% DV
Calcium
35mg · 4% DV
Sodium
18mg · 1% DV
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 10 calories in 1 cup (chopped) (50 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 Green Salad?
Mixed Green Salad brings together fresh leafy greens, often including lettuce, spinach, rocket or herbs. The exact mix varies with the season and what is available, and it can be served as a simple side or made into a larger salad with other ingredients. Across English-speaking kitchens, it is a familiar accompaniment to everyday lunches and dinners.
The leaves range from crisp and mild to peppery or slightly bitter, so a light dressing of olive oil and lemon or vinegar lets their flavours come through. It is low in calories and provides fibre and vitamin K. Pair it with grains, beans, eggs or grilled fish for a more substantial meal, or keep the dressing modest if you want a lighter side.
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.
Is Mixed 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 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
✓ Suitable
Low FODMAP
— Not suitable
Mixed Green Salad Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.