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Mixed Green Salad with Carrot Calories
Low-calorie, fiber- and vitamin-rich salad with fresh greens and carrot.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed Green Salad with Carrot (70 g) has 20 calories. That works out to 28 calories per 100 g. It contains 3.6 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.5 g of fiber. Its 84 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Mixed Green Salad with Carrot Nutrition Facts
Selected: 1 cup (medium) · 70 g
20
KCAL / 70G
Carbs
3.6g
· 1% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% 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 73% · Protein 18% · Fat 9%
Mixed Green Salad with Carrot nutrition facts table · 1 cup (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 1.5 g | 5% |
| 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 Mixed Green Salad with Carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 20 kcal |
| 1 cup (small) | 40 g | 11 kcal |
| 1 serving (small) | 50 g | 14 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (medium) | 100 g | 28 kcal |
| 1 cup (large) | 120 g | 34 kcal |
| 1 bottle (large) | 200 g | 56 kcal |
| 1 piece (large) | 200 g | 56 kcal |
| 1 bottle (jumbo) | 350 g | 98 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Mixed Green Salad with Carrot
How do you make mixed green salad with carrot?
To make mixed green salad with carrot, wash and thoroughly dry the greens, then toss them with grated or thinly sliced carrot. Add a simple olive-oil-and-lemon dressing just before serving so the leaves stay crisp.
What greens work best in mixed green salad with carrot?
Tender, crisp greens work best in mixed green salad with carrot. Use a mix such as romaine, leaf lettuce, baby spinach, or arugula; combine sturdier leaves with delicate ones for varied texture, and remove any wilted leaves first.
What dressing goes with mixed green salad with carrot?
A lemon vinaigrette pairs well with mixed green salad with carrot: whisk lemon juice with olive oil, a little mustard, salt, and pepper. Add it immediately before serving, since dressing the salad early makes the greens limp.
Can you make mixed green salad with carrot ahead of time?
Yes, you can prep mixed green salad with carrot ahead, but keep the components separate. Dry the greens well, store them with the prepared carrot in a covered container, and add dressing only when you are ready to eat.
How long does mixed green salad with carrot last in the fridge?
Undressed mixed green salad with carrot is best eaten within one to two days when kept covered and refrigerated. Once dressed, it softens quickly. Discard it if the leaves become slimy, smell unpleasant, or show other signs of spoilage.
How do you stop mixed green salad with carrot from getting soggy?
Keep mixed green salad with carrot dry until serving. Dry the washed leaves thoroughly, refrigerate them in a covered container, and store the dressing separately; toss everything together at the last moment rather than letting it sit dressed.
Should you grate or slice the carrot for mixed green salad with carrot?
Either works for mixed green salad with carrot. Grated carrot spreads evenly through the leaves, while thin matchsticks stay crunchier and give each bite more texture. Use a clean grater or knife and add the carrot shortly before serving.
Can you use bagged greens in mixed green salad with carrot?
Yes, bagged greens can be used in mixed green salad with carrot. Check that the leaves are fresh and dry, and follow the package’s washing directions; add freshly prepared carrot and dressing only when serving.
What can you serve with mixed green salad with carrot?
Mixed green salad with carrot goes well beside grilled fish, chicken, sandwiches, or a bowl of soup. Its fresh, lightly sweet crunch also balances richer main dishes; serve the dressing on the side if the salad will sit on the table.
How can you make mixed green salad with carrot a filling meal?
Add a substantial topping to turn mixed green salad with carrot into a meal: chickpeas, lentils, boiled eggs, tofu, or grilled chicken all work. Include the topping shortly before serving so it does not crush the leaves.
Mixed Green Salad with Carrot Vitamins & Minerals
Vitamins
Vitamin K
84µg · 70% DV
Vitamin A
294µg · 33% DV
Vitamin C
12.6mg · 14% DV
Folate
42µg · 11% DV
Minerals
Potassium ⭐
231mg · 7% DV
Manganese
0.14mg · 6% DV
Calcium
46mg · 5% DV
Iron
0.77mg · 4% DV
Sodium
27mg · 1% DV
Mixed Green Salad with Carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Green Salad with Carrot
To burn the 20 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 with Carrot?
Mixed green salad with carrot combines fresh leafy greens with grated or thinly sliced carrot. It is an everyday salad rather than a dish tied to one particular region, and its crisp leaves balance the carrot’s mild sweetness. The simple combination works as a fresh side or as a base for a more substantial meal.
Serve it alongside grilled food, sandwiches or a home-cooked lunch, or add it to a meal as a light starter. A lemon-and-olive-oil dressing keeps the greens bright; beans, grains or cheese can make it more filling. At 28 calories per 100 g, it is a light way to add vegetables and fibre to your plate, especially when you keep richer dressings modest.
How Nutritious Is Mixed Green Salad with Carrot?
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 with Carrot 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 with Carrot Contain Allergens?
No known major allergens
Which Diets Is Mixed Green Salad with Carrot 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 with Carrot Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.