Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Mixed Olive Oil Salad Calories
Olive oil, mixed vegetables, healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed Olive Oil Salad (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 7.8 g of carbs, 1.8 g of protein, 10.2 g of fat and 2.6 g of fiber. Its 57.6 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Mixed Olive Oil Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
7.8g
· 3% DV
Protein
1.8g
· 4% DV
Fat
10.2g
· 13% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 6% · Fat 70%
Mixed Olive Oil Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 1.8 g | 4% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Mixed Olive Oil Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 1 piece (small) | 60 g | 66 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 100 g | 110 kcal |
| 1 piece (large) | 150 g | 165 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Mixed Olive Oil Salad
What goes in a Mixed Olive Oil Salad?
A Mixed Olive Oil Salad usually combines chopped vegetables such as tomatoes, cucumbers, peppers, onion, and leafy greens, but its ingredients vary. Olive oil is commonly paired with lemon juice or vinegar; add herbs or olives if they suit the version you want.
How do you make a Mixed Olive Oil Salad?
To make a Mixed Olive Oil Salad, wash and thoroughly dry the vegetables, chop them, and toss with olive oil and lemon juice or vinegar. Add the dressing just before serving so the vegetables stay crisp rather than sitting in liquid.
Is a Mixed Olive Oil Salad healthy?
A Mixed Olive Oil Salad can be a nutritious way to eat several vegetables, while olive oil supplies unsaturated fats. For a more complete meal, pair it with a protein source such as beans, eggs, fish, or chicken.
Can a Mixed Olive Oil Salad help with weight loss?
A Mixed Olive Oil Salad may help make a meal filling because vegetables add volume and fibre. Olive oil is energy-dense, though, and toppings or sides matter too; the salad does not cause weight loss on its own.
Can you make a Mixed Olive Oil Salad ahead of time?
Yes, you can wash and prepare the vegetables for a Mixed Olive Oil Salad ahead of time, then refrigerate them separately from the dressing. Add oil, acid, and salt shortly before serving to help prevent sogginess.
How long does a Mixed Olive Oil Salad last in the fridge?
A Mixed Olive Oil Salad is best eaten soon after dressing because cut vegetables release water and leafy greens soften. Keep leftovers covered and refrigerated, and discard them if they have sat at room temperature for an extended period.
How do you keep a Mixed Olive Oil Salad from getting soggy?
To keep a Mixed Olive Oil Salad crisp, dry the washed vegetables well, store the dressing separately, and salt the salad just before serving. If using tomatoes or cucumbers, cut and add them at the last minute because they release moisture.
What dressing goes with a Mixed Olive Oil Salad?
A simple dressing of olive oil with lemon juice or vinegar suits a Mixed Olive Oil Salad. Whisk the acidic ingredient with the oil, then season with salt and pepper; add the dressing gradually so it coats the vegetables without pooling.
What can you serve with a Mixed Olive Oil Salad?
A Mixed Olive Oil Salad goes well with grilled fish or chicken, beans, soup, or a grain dish. To make the salad itself more substantial, add chickpeas, lentils, or another protein-rich ingredient rather than relying only on extra dressing.
Can you add protein to a Mixed Olive Oil Salad?
Yes, you can make a Mixed Olive Oil Salad more filling by adding chickpeas, lentils, hard-boiled eggs, grilled chicken, or fish. Add cooked ingredients after they have cooled, and dress the salad shortly before eating.
Mixed Olive Oil Salad Vitamins & Minerals
Vitamins
Vitamin K
57.6µg · 48% DV
Vitamin A
216µg · 24% DV
Vitamin C
16.8mg · 19% DV
Vitamin E
2.52mg · 17% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.16mg · 7% DV
Potassium ⭐
216mg · 6% DV
Sodium
144mg · 6% DV
Mixed Olive Oil Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Olive Oil Salad
To burn the 132 calories in 1 serving (medium) (120 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 Olive Oil Salad?
Mixed olive oil salad brings together chopped or sliced vegetables with olive oil as the dressing. The exact mix depends on the season and local ingredients, so it is better understood as a flexible everyday salad than a fixed recipe. Olive oil lends the vegetables a smooth, fruity richness while letting their own flavours remain noticeable.
Serve it alongside a main meal, or pair it with grilled fish, beans, bread or other simple dishes; this kind of salad fits easily into meals across the Mediterranean and beyond. Add the oil shortly before serving to keep the vegetables fresh and crisp. It provides fibre from the vegetables and mostly unsaturated fat from the oil, but little protein. For a more filling plate, add chickpeas or another bean, or use a measured drizzle of oil.
How Nutritious Is Mixed Olive Oil 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 Olive Oil 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 Olive Oil Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed Olive Oil Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed Olive Oil Salad Fat Profile
SATURATED
1.44g
MONOUNSATURATED
7.32g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
Compare Mixed Olive Oil Salad
Foods Similar to Mixed Olive Oil Salad
Have another question about Mixed Olive Oil Salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.