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Mixed greens and tomato salad Calories
Low calorie, high fiber, rich in vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed greens and tomato salad (60 g) has 13 calories. That works out to 22 calories per 100 g. It contains 2.3 g of carbs, 0.7 g of protein, 0.2 g of fat and 1.1 g of fiber. Its 72 µg of Vitamin K covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed greens and tomato salad Nutrition Facts
Selected: 1 cup (medium) · 60 g
13
KCAL / 60G
Carbs
2.3g
· 1% DV
Protein
0.7g
· 1% 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 67% · Protein 20% · Fat 13%
Mixed greens and tomato salad nutrition facts table · 1 cup (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 0.7 g | 1% |
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 greens and tomato salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 60 g | 13 kcal |
| 1 cup (small) | 40 g | 9 kcal |
| 1 serving (small) | 40 g | 9 kcal |
| 1 serving (medium) | 60 g | 13 kcal |
| 1 cup (large) | 90 g | 20 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (large) | 120 g | 26 kcal |
| 1 piece (jumbo) | 180 g | 40 kcal |
| 1 bottle (jumbo) | 250 g | 55 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Mixed greens and tomato salad
How do you make Mixed greens and tomato salad?
To make Mixed greens and tomato salad, rinse and thoroughly dry the leaves, then add sliced or chopped tomatoes. Toss with olive oil and lemon juice just before serving so the leaves stay crisp instead of wilting.
What goes in Mixed greens and tomato salad?
Mixed greens and tomato salad is made with a variety of tender salad leaves and fresh tomatoes. Cucumber, red onion, herbs, or crumbled feta are common additions, but keep extras modest so they do not overwhelm the greens.
What dressing goes best with Mixed greens and tomato salad?
A simple lemon-and-olive-oil dressing goes especially well with Mixed greens and tomato salad. Whisk it separately and add it just before serving; acidic dressing left on the leaves can make them soften and wilt.
Can you make Mixed greens and tomato salad ahead of time?
Yes, you can prepare the components of Mixed greens and tomato salad ahead, but keep the tomatoes and dressing separate from the leaves. Combine everything shortly before serving to avoid soggy greens and excess liquid in the bowl.
How do you keep Mixed greens and tomato salad from getting soggy?
Keep Mixed greens and tomato salad crisp by drying the leaves thoroughly and adding the tomatoes, salt, and dressing just before serving. If you are transporting it, pack the dressing separately and keep the salad chilled.
How long does Mixed greens and tomato salad last in the fridge?
Mixed greens and tomato salad is best eaten the day it is dressed, because tomatoes release liquid and the leaves wilt. Store undressed components in separate covered containers in the refrigerator, and cut the tomatoes shortly before serving.
Should you wash the greens for Mixed greens and tomato salad?
Yes, wash the greens for Mixed greens and tomato salad under cool running water, then dry them well. Rinse whole tomatoes before cutting too; washing does not require soap, which can leave unwanted residue on produce.
What can you serve with Mixed greens and tomato salad?
Mixed greens and tomato salad pairs well with grilled fish, roasted chicken, pasta, or a hearty bean dish. Its fresh, lightly dressed leaves balance richer mains, and it can also be served as part of a simple lunch.
Can you add protein to Mixed greens and tomato salad?
Yes, adding chickpeas, lentils, grilled chicken, tuna, or a boiled egg turns Mixed greens and tomato salad into a more substantial meal. Add cooked ingredients after they have cooled, and dress the salad just before eating.
Is Mixed greens and tomato salad healthy to eat every day?
Yes, Mixed greens and tomato salad can be part of an everyday eating pattern, adding vegetables and variety to meals. For a more balanced main course, pair it with a protein-rich food and a filling side rather than relying on the salad alone.
Mixed greens and tomato salad Vitamins & Minerals
Vitamins
Vitamin K
72µg · 60% DV
Vitamin A
210µg · 23% DV
Vitamin C
9.6mg · 11% DV
Folate
33µg · 8% DV
Minerals
Manganese
0.12mg · 5% DV
Potassium ⭐
156mg · 5% DV
Copper
0.03mg · 3% DV
Calcium
27mg · 3% DV
Sodium
11mg · 0% DV
Mixed greens and tomato 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 tomato salad
To burn the 13 calories in 1 cup (medium) (60 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 tomato salad?
Mixed greens and tomato salad combines tender or crisp leafy greens with fresh tomato, usually tossed with a simple dressing. It is served worldwide as a side or light lunch; the exact mix of leaves and seasonings varies by kitchen. A vinaigrette, lemon juice or olive oil brings out the tomatoes’ sweetness without hiding the greens’ fresh, slightly bitter notes.
The leaves provide a crisp contrast to the juicy tomato, making this an easy partner for grilled foods, sandwiches or a grain bowl. At 22 calories per 100 g, it is a low-calorie choice with fibre and vitamins and minerals. Keep the dressing light, or add beans or another protein-rich topping when you want a more filling meal.
How Nutritious Is Mixed greens and tomato 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 tomato 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 greens and tomato salad Contain Allergens?
No known major allergens
Which Diets Is Mixed greens and tomato 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
— Not suitable
Low FODMAP
— Not suitable
Mixed greens and tomato salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.