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Mixed greens and onion salad Calories
Low-calorie, rich in vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed greens and onion salad (150 g) has 42 calories. That works out to 28 calories per 100 g. It contains 7.7 g of carbs, 2.3 g of protein, 0.5 g of fat and 3.2 g of fiber. Its 232.5 µg of Vitamin K covers 194% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed greens and onion salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
42
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
2.3g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 21% · Fat 10%
Mixed greens and onion salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 33 mg | 1% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 2.3 g | 5% |
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 Serving of Mixed greens and onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 42 kcal |
| 1 cup (chopped) | 35 g | 10 kcal |
| 1 cup (shredded) | 55 g | 15 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (small) | 100 g | 28 kcal |
| 1 serving (large) | 220 g | 62 kcal |
| 1 bottle (large) | 300 g | 84 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Mixed greens and onion salad
What goes in mixed greens and onion salad?
Mixed greens and onion salad usually combines leafy greens such as lettuce, arugula, or spinach with thinly sliced onion. A simple dressing of lemon juice or vinegar, olive oil, salt, and pepper lets the fresh greens remain the focus.
How do you make mixed greens and onion salad?
Wash and thoroughly dry the greens, then tear or slice them and toss with thinly sliced onion. Dress the salad just before serving with olive oil and lemon juice or vinegar, so the leaves stay crisp rather than turning limp.
How do you keep mixed greens and onion salad from getting soggy?
Keep mixed greens and onion salad crisp by drying the leaves completely and adding the dressing only at serving time. If you are making it ahead, store the greens, onion, and dressing separately in the refrigerator and toss them together at the table.
Can you make mixed greens and onion salad ahead of time?
Yes, you can prep mixed greens and onion salad ahead, but keep its components separate. Store dry greens in a covered container, keep the sliced onion apart if its flavor is strong, and add the dressing shortly before serving.
What dressing goes best with mixed greens and onion salad?
A light lemon-and-olive-oil dressing is a classic match for mixed greens and onion salad. Vinegar works too; whisk it with the oil, salt, and pepper, then taste before adding more acid, since raw onion already has a sharp bite.
Which greens work best in mixed greens and onion salad?
A combination of tender lettuce and peppery greens such as arugula makes mixed greens and onion salad flavorful without overwhelming the onion. You can also use baby spinach, but avoid leaves that are wilted or bruised for the freshest texture.
Should you soak the onion for mixed greens and onion salad?
Soaking the sliced onion in cold water for a few minutes can mellow its sharpness in mixed greens and onion salad. Drain and dry it well before tossing it with the leaves, or excess water may dilute the dressing.
What can you serve with mixed greens and onion salad?
Mixed greens and onion salad pairs well with grilled meat, fish, or roasted vegetables, where its fresh, tangy taste balances richer dishes. It also works alongside a grain bowl or sandwich; add the dressing just before serving.
Can you use red onion in mixed greens and onion salad?
Yes, red onion works well in mixed greens and onion salad and adds color as well as a crisp, savory bite. Slice it thinly so it blends with the leaves, and soak it briefly in cold water if you prefer a milder flavor.
Why does mixed greens and onion salad taste bitter?
Mixed greens and onion salad can taste bitter if it contains strongly flavored leaves, such as mature arugula, or if the greens are old. Balance the flavor with a little lemon or vinegar and olive oil, and choose fresh, tender leaves.
Mixed greens and onion salad Vitamins & Minerals
Vitamins
Vitamin K
232.5µg · 194% DV
Vitamin A
315µg · 35% DV
Vitamin C
28.5mg · 32% DV
Folate
108µg · 27% DV
Minerals
Manganese
0.47mg · 20% DV
Copper
0.12mg · 13% DV
Potassium ⭐
383mg · 11% DV
Calcium
108mg · 11% DV
Sodium
33mg · 1% DV
Mixed greens and onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed greens and onion salad
To burn the 42 calories in 1 serving (medium) (150 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 greens and onion salad?
Mixed greens and onion salad combines fresh leafy vegetables—often lettuce, parsley or rocket—with sliced onion. The exact mix varies with the season and what is on hand; lemon and olive oil are common additions, while sumac can bring a tart, savoury note. It is a simple salad rather than a fixed recipe tied to one specific origin.
In Turkey, it is often served alongside grilled meat or fish, kebabs and everyday home-cooked meals, adding a crisp, fresh contrast. Its onion bite is softened by lemon, and the greens keep the dish light: a 100 g portion has 28 calories. The salad also provides vitamins C and K. For a lighter dressing, use lemon generously and keep the olive oil modest; toss just before serving so the leaves stay crisp.
How Nutritious Is Mixed greens and onion 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 greens and onion 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 greens and onion salad Contain Allergens?
No known major allergens
Which Diets Is Mixed greens and onion 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 greens and onion salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.