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Mixed Salad Calories
Variety of fresh vegetables, low calorie, high fiber
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Mixed Salad (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 7.3 g of carbs, 1.6 g of protein, 0.4 g of fat and 2.9 g of fiber. Its 96 µg of Vitamin K covers 80% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Mixed Salad?
Mixed Salad brings together fresh vegetables such as lettuce, tomato, cucumber, carrot, red cabbage and onion. The exact mix varies with the season and the cook; it is a familiar side dish in many cuisines, from everyday home meals to restaurant lunches.
Crisp leaves and vegetables balance the juicy tomato, cool cucumber and sharper onion. It is often served with a simple lemon-and-olive-oil dressing alongside grilled food, rice dishes or sandwiches, though it can also make a light meal with bread or beans. Mixed Salad is mostly vegetables, with plenty of fibre for its modest calorie content. Add the dressing just before eating to keep the leaves crisp, and adjust the oil to suit your meal.
Mixed Salad Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6.1g
· 2% DV
Protein
1.3g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 16% · Fat 8%
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Mixed Salad Vitamins & Minerals
Vitamins
Vitamin K
80µg · 67% DV
Vitamin A
330µg · 37% DV
Vitamin C
18mg · 20% DV
Folate
48µg · 12% DV
Minerals
Potassium ⭐
220mg · 6% DV
Phosphorus
28mg · 4% DV
Manganese
0mg · 0% DV
Copper
0mg · 0% DV
How Nutritious Is Mixed 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.
Mixed Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Salad
To burn the 32 calories in 100 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.
Is Mixed 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 Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed 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 Salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Mixed Salad
What goes in a Mixed Salad?
A Mixed Salad commonly combines lettuce, tomato, cucumber, carrot, red cabbage, and red onion. The exact mix varies, and you can add herbs or other crisp vegetables while keeping the ingredients fresh and distinct.
How do you make a Mixed Salad?
Wash and thoroughly dry the vegetables, slice or shred them, then arrange or toss them together in a bowl. Add dressing just before serving so the lettuce stays crisp and the tomatoes do not make the Mixed Salad watery.
What dressing goes best with a Mixed Salad?
A simple lemon-and-olive-oil dressing complements the fresh vegetables in a Mixed Salad without masking their flavors. Whisk the lemon juice with olive oil and a little salt, then dress the salad right before serving.
How do you keep a Mixed Salad from getting soggy?
Keep a Mixed Salad crisp by drying the vegetables well, storing the dressing separately, and adding tomatoes and salt close to serving time. If you are packing it ahead, place the dressing in a separate small container.
Can you make a Mixed Salad ahead of time?
Yes, you can prep a Mixed Salad in advance by washing, drying, and cutting the vegetables, then refrigerating them in a covered container. Keep the dressing separate and add it shortly before eating for the best texture.
What can you serve with a Mixed Salad?
A Mixed Salad pairs well with grilled chicken, fish, beans, or a sandwich, making it an easy side for lunch or dinner. To serve it as a more substantial meal, add a source of protein such as chickpeas or eggs.
How long does a Mixed Salad last in the fridge?
An undressed Mixed Salad is best eaten soon after preparation, but covered leftovers can be kept refrigerated briefly. Once dressed, it tends to wilt and release liquid, so discard it if it has been left out for a long time.
Should you cut lettuce before washing it for a Mixed Salad?
No, wash the lettuce leaves before cutting them for a Mixed Salad. Separate the leaves, rinse them under clean running water, and dry them well; washing whole leaves first also makes it easier to remove grit.
Can you add protein to a Mixed Salad?
Yes, adding chickpeas, beans, hard-boiled eggs, chicken, or tuna can turn a Mixed Salad into a more filling meal. Add cooked ingredients only after they have cooled, and keep them refrigerated until serving.
Is a Mixed Salad good for weight loss?
A Mixed Salad can support a weight-loss meal because its vegetables add fiber and volume. Creamy dressings, large amounts of oil, cheese, or crunchy toppings can make the finished salad much more energy-dense.
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Nutrition data compiled from USDA FoodData Central and scientific sources.