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Mixed Green Salad, No Oil Calories
Low calorie, source of vitamin K and folate
CALORIES
GI
POTASSIUM
FIBER
Mixed Green Salad, No Oil Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
3.3g
· 59%
Protein
1.8g
· 32%
Fat
0.2g
· 9%
Fiber
2.1g
Mixed Green Salad, No Oil Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Vitamin A
260µg · 29% DV
Vitamin C
15mg · 17% DV
Folate
65µg · 16% DV
Minerals
Potassium ⭐
310mg · 9% DV
Calcium
65mg · 7% DV
Iron
1mg · 6% DV
Magnesium
27mg · 6% DV
Mixed Green Salad, No Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed Green Salad, No 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, No Oil Contain Allergens?
No known major allergens
Which Diets Is Mixed Green Salad, No 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
✓ Suitable
Low FODMAP
— Not suitable
Mixed Green Salad, No Oil Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mixed Green Salad, No Oil
Mixed Green Salad, No Oil — Frequently Asked Questions
How can I make a no-oil mixed green salad taste better?
Lemon juice or vinegar, fresh herbs, garlic, black pepper, and a small amount of mustard add flavour without oil. Dress the leaves just before serving to keep them crisp.
Why does mixed green salad sometimes taste bitter?
Rocket, endive, and some lettuces naturally contain bitter compounds, and the taste can become stronger as leaves age. Balance them with milder lettuce or baby spinach, or briefly soak the leaves in very cold water.
Does adding lemon to a mixed green salad help with iron absorption?
Yes. Vitamin C from lemon can support absorption of plant-based iron, especially when the salad is eaten with legumes, tahini, or whole grains.
Can mixed green salad be prepared in advance?
Washed, thoroughly dried leaves can be stored in a sealed container in the refrigerator with paper towel for a few days. Keep salt, lemon juice, and dressing separate until serving.
Can no-oil mixed green salad be frozen?
Raw salad leaves do not freeze well because they become limp, watery, and lose their crisp texture after thawing. Use extra greens soon in cooked dishes such as soup or omelettes instead.
Is a no-oil mixed green salad filling on its own?
The volume and fibre in leafy greens can contribute to fullness at a meal. However, salad alone may not keep you satisfied for long, so pair it with protein-rich foods such as beans, yogurt, eggs, fish, or tofu.
Is it better to eat mixed green salad before or with a main meal?
Eating salad before or alongside a meal may add volume and encourage slower eating. If raw greens cause bloating, choose a smaller serving and have it with the meal rather than as a large starter.
Can you absorb vitamins from salad without adding oil?
You still get nutrients from the greens, but absorption of some vitamins is improved when a meal contains some fat. If you do not add oil to the salad, eat it alongside foods such as avocado, olives, nuts, seeds, eggs, or oily fish.
Should people taking medication be careful with mixed green salad?
Dark leafy greens contain vitamin K, so people taking anticoagulants such as warfarin should avoid making sudden major changes to their usual intake. A consistent intake pattern should be discussed with their clinician or dietitian.
Is it safe to eat bagged mixed salad without washing it?
If the package states that it is pre-washed or ready to eat, it is generally intended to be eaten as sold, provided it has been kept refrigerated and is within its use-by date. Unwashed leaves should be rinsed thoroughly under running water, especially to remove soil or grit.
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Nutrition data compiled from USDA FoodData Central and scientific sources.