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Mixed green salad (low oil) Calories
A light salad of assorted greens with a small amount of olive or vegetable oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed green salad (low oil) (70 g) has 31 calories. That works out to 45 calories per 100 g. It contains 3.2 g of carbs, 1.1 g of protein, 1.4 g of fat and 1.5 g of fiber. Its 77 µg of Vitamin K covers 64% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed green salad (low oil) Nutrition Facts
Selected: 1 cup (medium) · 70 g
31
KCAL / 70G
Carbs
3.2g
· 1% DV
Protein
1.1g
· 2% DV
Fat
1.4g
· 2% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 15% · Fat 42%
Mixed green salad (low oil) nutrition facts table · 1 cup (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 1.1 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 Mixed green salad (low oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 31 kcal |
| 1 cup (small) | 40 g | 18 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (medium) | 100 g | 45 kcal |
| 1 cup (large) | 120 g | 54 kcal |
| 1 serving (large) | 150 g | 68 kcal |
| 1 piece (jumbo) | 200 g | 90 kcal |
| 1 bottle (large) | 250 g | 113 kcal |
| 1 pack (extra large) | 300 g | 135 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Mixed green salad (low oil)
What goes in a mixed green salad (low oil)?
A mixed green salad (low oil) usually combines leafy greens such as lettuce, spinach, arugula, or watercress, with optional cucumber or tomato. A squeeze of lemon and a small amount of oil add flavor without making the leaves heavy.
How do you make a mixed green salad (low oil) that stays crisp?
Wash the greens, dry them thoroughly, and tear or cut them into bite-size pieces. Toss a mixed green salad (low oil) with its dressing just before serving; wet leaves and early dressing are the main reasons it turns limp.
What dressing is best for a mixed green salad (low oil)?
A simple lemon-and-olive-oil dressing works well for a mixed green salad (low oil). Add black pepper or a little mustard for extra flavor, then toss lightly at serving time so a small amount of dressing coats the leaves evenly.
Can you prepare a mixed green salad (low oil) ahead of time?
Yes, you can wash and dry the greens for a mixed green salad (low oil) ahead of time and refrigerate them in a covered container. Keep the dressing separate and add it just before eating to prevent soggy leaves.
How long does a mixed green salad (low oil) last in the fridge?
An undressed mixed green salad (low oil) is best eaten within a couple of days when refrigerated promptly and kept dry. Once dressed, it is better eaten right away because the leaves wilt and release water during storage.
Should you wash bagged greens for a mixed green salad (low oil)?
Check whether the package says the greens are ready to eat; those can be used as directed. If they are not labeled ready to eat, rinse and dry them before making a mixed green salad (low oil), and avoid washing them with soap.
Why does a mixed green salad (low oil) taste bitter?
A mixed green salad (low oil) can taste bitter when it contains mature arugula, endive, or other naturally sharp greens. Balance that flavor with mild lettuce, cucumber, or a little lemon rather than adding a heavy dressing.
What should you serve with a mixed green salad (low oil)?
A mixed green salad (low oil) pairs well with grilled fish, chicken, eggs, beans, or pasta. Its fresh, lightly dressed leaves complement richer mains, and adding a protein-rich dish can make the overall meal more filling.
Is a mixed green salad (low oil) good for weight loss?
A mixed green salad (low oil) can add volume and vegetables to a meal without a rich dressing, which may help some people feel satisfied. It does not cause weight loss on its own; what accompanies the salad matters too.
Can you eat a mixed green salad (low oil) every day?
Yes, a mixed green salad (low oil) can be part of everyday meals. Vary the greens and add other vegetables for variety, and pair it with a suitable source of protein or grains when serving it as a main meal.
Mixed green salad (low oil) Vitamins & Minerals
Vitamins
Vitamin K
77µg · 64% DV
Vitamin A
154µg · 17% DV
Vitamin C
12.6mg · 14% DV
Folate
38.5µg · 10% DV
Minerals
Manganese
0.18mg · 8% DV
Potassium ⭐
154mg · 5% DV
Copper
0.04mg · 4% DV
Iron
0.77mg · 4% DV
Sodium
21mg · 1% DV
Mixed green salad (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed green salad (low oil)
To burn the 31 calories in 1 cup (medium) (70 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 (low oil)?
Mixed green salad (low oil) combines assorted leafy greens with a small amount of olive or other vegetable oil. The mix can vary with the season and what is available, and is often brightened with lemon juice or vinegar. Across many English-speaking kitchens, it is served as a fresh side with lunch or dinner, or as a light meal alongside bread, grains or a main dish. Its mild, crisp character also makes it an easy counterpoint to richer foods.
The salad is mostly water and fibre, with little energy: it provides 45 calories per 100 g. Keeping the dressing light lets the greens stay prominent without making the salad heavy. For a more filling plant-based meal, add beans or chickpeas; you can also adjust the oil and acidity to taste.
How Nutritious Is Mixed green salad (low oil)?
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 (low oil) 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 (low oil) Contain Allergens?
No known major allergens
Which Diets Is Mixed green salad (low oil) 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 (low oil) Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.77g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.