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Mixed greens wheat salad Calories
Source of fiber and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed greens wheat salad (180 g) has 173 calories. That works out to 96 calories per 100 g. It contains 31 g of carbs, 6.5 g of protein, 2.7 g of fat and 5.6 g of fiber. Its 320.4 µg of Vitamin K covers 267% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Mixed greens wheat salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
173
KCAL / 180G
Carbs
31g
· 11% DV
Protein
6.5g
· 13% DV
Fat
2.7g
· 3% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 15% · Fat 14%
Mixed greens wheat salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 5.6 g | 20% |
| Protein | 6.5 g | 13% |
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 wheat salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 173 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (small) | 110 g | 106 kcal |
| 1 cup (medium) | 160 g | 154 kcal |
| 1 serving (large) | 250 g | 240 kcal |
| 1 bottle (large) | 300 g | 288 kcal |
| 2 cup (large) | 320 g | 307 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Mixed greens wheat salad
How do you make mixed greens wheat salad?
To make mixed greens wheat salad, cook wheat until tender, drain it well, and let it cool. Toss it with chopped greens, then dress with olive oil, lemon juice, salt, and pepper just before serving so the leaves stay fresh.
What kind of wheat works best in mixed greens wheat salad?
Whole wheat berries work well in mixed greens wheat salad because they stay pleasantly chewy after cooking. Cooked cracked wheat can also be used, but it has a softer texture, so drain it thoroughly and avoid overcooking it.
Does the wheat need to be cooked before adding it to mixed greens wheat salad?
Yes, the wheat should be fully cooked before it goes into mixed greens wheat salad. Simmer it in water until tender, drain off excess water, and cool it before combining it with the greens; raw wheat is too hard to eat.
What dressing goes well with mixed greens wheat salad?
A lemon and olive oil dressing goes well with mixed greens wheat salad. Whisk it with salt and pepper, and add a little Dijon mustard if you want it to cling to the grains and leaves; dress the salad shortly before serving.
Which greens can you use in mixed greens wheat salad?
You can use arugula, spinach, romaine, parsley, or a mixture of tender salad leaves in mixed greens wheat salad. Choose crisp leaves and dry them well after washing, since excess water dilutes the dressing and makes the salad limp.
How can you keep mixed greens wheat salad from getting soggy?
Keep mixed greens wheat salad from getting soggy by cooling and draining the wheat thoroughly, drying the leaves, and storing the dressing separately. Toss everything together only when you are ready to eat, especially if the mix includes delicate spinach or arugula.
Can you prepare mixed greens wheat salad ahead of time?
Yes, you can prepare mixed greens wheat salad ahead by cooking the wheat and washing and drying the greens separately. Refrigerate them in separate covered containers, then combine with the dressing shortly before serving to preserve the leaves' texture.
How long does mixed greens wheat salad keep in the fridge?
Mixed greens wheat salad keeps best for a day or two in a covered container in the refrigerator, though the greens soften over time. If possible, store the cooked wheat separately from the leaves and dressing, and combine only the portion you plan to eat.
Can mixed greens wheat salad be served warm?
Yes, mixed greens wheat salad can be served slightly warm, but let the cooked wheat cool until it is no longer steaming before adding delicate leaves. Very hot wheat can wilt the greens and make the salad lose its crisp texture.
What can you serve with mixed greens wheat salad?
Mixed greens wheat salad pairs well with grilled chicken, roasted vegetables, or a bowl of soup. For a plant-based meal, serve it alongside hummus or add chickpeas to the salad so the chewy wheat and greens make a more substantial plate.
Mixed greens wheat salad Vitamins & Minerals
Vitamins
Vitamin K
320.4µg · 267% DV
Vitamin C
31.5mg · 35% DV
Folate
115.2µg · 29% DV
Vitamin A
190.8µg · 21% DV
Minerals
Manganese
1.4mg · 61% DV
Copper
0.29mg · 32% DV
Selenium
15µg · 27% DV
Phosphorus
185mg · 26% DV
Potassium ⭐
464mg · 14% DV
Sodium
50mg · 2% DV
Mixed greens wheat salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed greens wheat salad
To burn the 173 calories in 1 serving (medium) (180 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 wheat salad?
Mixed greens wheat salad brings cooked wheat together with a selection of fresh leafy greens; the dressing and exact mix can vary, and it is better understood as a flexible grain-and-vegetable salad than as a dish tied to one particular region. The wheat gives it a pleasantly chewy, substantial base, balanced by the freshness of the greens. Serve it as a light lunch or alongside grilled vegetables, fish or other mains; lemon and olive oil make a simple, bright dressing. It provides fibre and folate, with 3.1 g of fibre per 100 g. For a lighter bowl, use dressing sparingly and let the greens take up more of the plate.
How Nutritious Is Mixed greens wheat salad?
Nutrient density
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 wheat 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 wheat salad Contain Allergens?
Contains these allergens:
Which Diets Is Mixed greens wheat salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed greens wheat salad Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.86g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.