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Mixed Salad (no oil, no salt) Calories
Variety of fresh vegetables, low calorie, high fiber, no oil or salt
CALORIES
GI
POTASSIUM
FIBER
Mixed Salad (no oil, no salt) Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.2g
· 73%
Protein
1.1g
· 19%
Fat
0.2g
· 8%
Fiber
2.1g
Mixed Salad (no oil, no salt) Vitamins & Minerals
Vitamins
Vitamin K
70µg · 58% DV
Vitamin A
370µg · 41% DV
Vitamin C
18mg · 20% DV
Folate
38µg · 10% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Calcium
38mg · 4% DV
Phosphorus
28mg · 4% DV
Mixed Salad (no oil, no salt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed Salad (no oil, no salt) 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 (no oil, no salt) Contain Allergens?
No known major allergens
Which Diets Is Mixed Salad (no oil, no salt) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mixed Salad (no oil, no salt) 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.
Foods Similar to Mixed Salad (no oil, no salt)
Mixed Salad (no oil, no salt) — Frequently Asked Questions
Why does an oil-free, salt-free mixed salad wilt so quickly?
Leafy vegetables lose moisture and soften rapidly after cutting. Drying the leaves thoroughly and adding any dressing only just before serving helps keep the salad crisp.
Can mixed salad be prepared ahead of time?
Yes, if the ingredients are washed, dried very well, and stored without dressing in a sealed container. Add watery ingredients such as tomato, cucumber, lemon juice, or vinegar close to serving time.
Can mixed salad be frozen?
Raw mixed salad does not freeze well because the leaves become watery and limp after thawing. Use extra greens in soups, omelets, or cooked dishes instead.
Does adding lemon to salad help with iron absorption?
Yes. Vitamin C from lemon can improve absorption of non-heme iron from plant foods, especially when the meal also includes beans, lentils, tahini, or whole grains.
Is olive oil necessary in an oil-free salad?
It is not essential, but a small amount of fat can help the body absorb fat-soluble compounds found in vegetables. If you prefer no added oil, eat the salad alongside a meal containing foods such as avocado, yogurt, eggs, fish, or nuts.
Is mixed salad filling enough to be a main meal?
On its own, it is often not substantial enough to keep most people satisfied for long. Turning it into a meal with beans, lentils, eggs, yogurt, cheese, fish, chicken, tofu, or a whole-grain side can make it more balanced.
Is it okay to eat mixed salad late at night?
For many people, it is a light evening choice, but raw vegetables may cause bloating in sensitive individuals. People with reflux may feel better limiting acidic dressings, raw onion, and spicy additions at night.
How is a raw mixed salad different from cooked vegetables?
Raw salad provides a crisp texture and retains some heat-sensitive plant compounds, while cooked vegetables can be easier to digest for some people. Added oil, salt, and sauces can have a much bigger effect on the final dish than cooking alone.
Does washing salad reduce its nutritional value?
A quick rinse under running water does not cause a meaningful nutrient loss and is important for food safety. Avoid soaking chopped vegetables for long periods, which can increase loss of some water-soluble vitamins.
Who should be careful with raw mixed salad?
Pregnant people, older adults, and those with weakened immune systems should wash produce carefully, prevent cross-contamination, and avoid salads that have been sitting out. People with irritable bowel syndrome or active digestive symptoms may find certain raw vegetables worsen bloating or discomfort.
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Nutrition data compiled from USDA FoodData Central and scientific sources.