1 serving (medium) of Mixed Salad (No Oil) (120 g) has 34 calories. That works out to 28 calories per 100 g. It contains 6.1 g of carbs, 1.6 g of protein, 0.2 g of fat and 2.5 g of fiber. Its 84 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Mixed Salad (No Oil)?

Mixed Salad (No Oil) combines raw vegetables such as crisp lettuce, tomato, cucumber, carrot and peppers. The mix can vary with the season and what is on hand, and it is easy to put together at home or order as a side in many places.

Fresh, crunchy and juicy, it goes well alongside grilled dishes, sandwiches or a simple lunch. With no oil or dressing, the vegetables’ own clean flavours come through, and it is a light way to add variety and fibre to a meal. For a more substantial plate, pair it with beans, eggs or bread; lemon juice and herbs can add brightness without making it heavy.

Mixed Salad (No Oil) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.1g

· 2% DV

Protein

1.3g

· 3% DV

Fat

0.2g

· 0% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 74% · Protein 19% · Fat 7%

Mixed Salad (No Oil) Vitamins & Minerals

Vitamins

Vitamin K

70µg · 58% DV

Vitamin A

320µg · 36% DV

Vitamin C

18mg · 20% DV

Folate

45µg · 11% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

220mg · 6% DV

Calcium

38mg · 4% DV

Magnesium

15mg · 4% DV

How Nutritious Is Mixed Salad (No Oil)?

Nutrient density

Very high

80/ 100

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

50/ 100

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 (No Oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mixed Salad (No Oil)

To burn the 28 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

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 (No Oil) 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 Salad (No Oil) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Mixed Salad (No Oil) 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

✓ Suitable

Low FODMAP

— Not suitable

Mixed Salad (No Oil) Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 1.3:1

Below the ideal 4:1 — a good omega balance.

Compare Mixed Salad (No Oil)

🥗vs🍅

Mixed Salad (No Oil) vs Tomato10 kcal more per 100 g

→🥗vs🥗

Mixed Salad (No Oil) vs Mixed Green Salad10 kcal more per 100 g

→🥗vs🫑

Mixed Salad (No Oil) vs Red Pepper3 kcal fewer per 100 g

→🥗vs🥄

Mixed Salad (No Oil) vs Boiled Beetroot16 kcal fewer per 100 g

→

Foods Similar to Mixed Salad (No Oil)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Mixed Salad (No Oil)

What vegetables go in a mixed salad without oil?

A mixed salad without oil commonly includes lettuce, tomato, cucumber, carrot, and sweet pepper. You can add radishes, red onion, or fresh herbs too; choose vegetables that are fresh and firm, then cut them into bite-sized pieces.

What dressing can I use on a mixed salad without oil?

Use lemon juice or vinegar with mustard, pepper, and chopped herbs for an oil-free dressing. Add it just before serving, because acidic dressings and salt draw moisture from cut tomatoes and cucumbers and can soften the lettuce.

How can I make a mixed salad without oil more filling?

Add a protein-rich ingredient such as chickpeas, beans, egg, tofu, chicken, or tuna to make a mixed salad without oil more filling. A serving of whole-grain bread or cooked grains can turn it into a more substantial meal.

How do you keep lettuce crisp in a mixed salad without oil?

Dry the lettuce thoroughly after washing and keep it separate from juicy vegetables until serving. Store the leaves in a covered container with a clean, dry paper towel, and avoid adding salt or dressing ahead of time.

Can you make a mixed salad without oil ahead of time?

Yes, you can prep a mixed salad without oil ahead of time, but store the ingredients separately for the best texture. Keep washed, dried lettuce apart from chopped tomatoes and cucumbers, and add any dressing just before eating.

How long does a mixed salad without oil last in the fridge?

A mixed salad without oil is best eaten the day it is made. If it has been kept covered and chilled, leftovers are generally best used by the next day; tomatoes and cucumbers release moisture and quickly make the leaves limp.

Can you freeze a mixed salad without oil?

No, a mixed salad without oil does not freeze well. Lettuce, cucumber, and tomato become limp and watery as they thaw, so prepare only what you can eat fresh rather than freezing leftovers.

What should you serve with a mixed salad without oil?

Serve a mixed salad without oil alongside soup, grilled fish, chicken, beans, or a grain-based dish. Its crisp raw vegetables add freshness to a meal, while a protein-rich main dish makes the overall meal more satisfying.

Can a mixed salad without oil help with weight loss?

It can support weight loss when it replaces a more energy-dense side, since the vegetables provide volume and fiber without added oil. For a satisfying meal, pair the salad with protein instead of relying on a bowl of vegetables alone.

Should you wash vegetables for a mixed salad without oil?

Yes, rinse the vegetables for a mixed salad without oil under clean running water before cutting, including leafy greens. Dry them well with a clean towel or salad spinner; soap and produce washes are not needed for routine home washing.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026