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Mixed Salad with Egg Calories
High in protein, vitamins and minerals, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed Salad with Egg (200 g) has 160 calories. That works out to 80 calories per 100 g. It contains 14 g of carbs, 11 g of protein, 7 g of fat and 4.4 g of fiber. Its 140 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mixed Salad with Egg Nutrition Facts
Selected: 1 serving (medium) · 200 g
160
KCAL / 200G
Carbs
14g
· 5% DV
Protein
11g
· 22% DV
Fat
7g
· 9% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 27% · Fat 39%
Mixed Salad with Egg nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 4.4 g | 16% |
| Protein | 11 g | 22% |
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 Salad with Egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 160 kcal |
| 1 piece (mini) | 80 g | 64 kcal |
| 100 g | 100 g | 80 kcal |
| 1 serving (extra small) | 100 g | 80 kcal |
| 1 serving (small) | 120 g | 96 kcal |
| 1 serving (chopped) | 150 g | 120 kcal |
| 1 serving (double) | 250 g | 200 kcal |
| 1 serving (large) | 300 g | 240 kcal |
| 1 bottle (jumbo) | 350 g | 280 kcal |
| 1 serving (extra large) | 400 g | 320 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Mixed Salad with Egg
How do you make mixed salad with egg?
To make mixed salad with egg, combine washed, dried leafy greens with chopped vegetables and add sliced hard-boiled egg. Dress it just before serving with olive oil, lemon juice, salt, and pepper so the leaves stay crisp.
What dressing goes well with mixed salad with egg?
A simple lemon-and-olive-oil dressing goes especially well with mixed salad with egg. A mild vinaigrette also works, but add it shortly before serving; acidic dressing can soften the leaves if the salad sits for long.
Can mixed salad with egg be a meal on its own?
Yes, mixed salad with egg can make a light meal, especially when it includes a substantial portion of egg and vegetables. Add whole-grain bread, beans, or another filling side if you want a more substantial lunch or dinner.
How long does mixed salad with egg last in the fridge?
Mixed salad with egg is best eaten soon after it is dressed. If you have leftovers, refrigerate them promptly in a covered container and eat them within a day; dressed leaves tend to wilt, so store undressed ingredients separately when possible.
Can you make mixed salad with egg ahead of time for meal prep?
Yes, you can prep mixed salad with egg components ahead, but keep them separate until mealtime. Refrigerate the cooked egg, dry greens, and chopped vegetables in covered containers, and add dressing only when you are ready to eat.
What vegetables go in mixed salad with egg?
Mixed salad with egg commonly combines lettuce or other leafy greens with tomato and cucumber. Radishes, sweet pepper, carrots, or herbs such as parsley are easy additions; choose vegetables that stay crisp and complement the mild flavor of boiled egg.
How do you keep mixed salad with egg from getting soggy?
Keep mixed salad with egg from getting soggy by drying the greens thoroughly and adding dressing at the last minute. Store watery vegetables such as tomatoes separately if prepping ahead, and fold in the sliced egg gently just before serving.
What can you serve with mixed salad with egg?
Mixed salad with egg pairs well with soup, crusty bread, roasted vegetables, or grilled fish or chicken. For a light lunch, serve it with bread; alongside a richer main, it works as a fresh, crisp side.
Can you use soft-boiled eggs in mixed salad with egg?
Yes, soft-boiled eggs work in mixed salad with egg, but their yolks will run into the dressing and coat the leaves. Cool and peel them carefully, then halve them over the salad just before serving.
Is mixed salad with egg good for weight loss?
Mixed salad with egg can fit into a weight-loss meal because vegetables add volume and egg contributes protein. Keep creamy toppings and large amounts of oil in check, and pair it with a portion that satisfies you rather than relying on salad alone.
Mixed Salad with Egg Vitamins & Minerals
Vitamins
Vitamin K
140µg · 117% DV
B12
1.2µg · 50% DV
Biotin
14µg · 47% DV
Vitamin C
36mg · 40% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
170mg · 24% DV
Manganese
0.36mg · 16% DV
Iron
2.4mg · 13% DV
Potassium ⭐
420mg · 12% DV
Sodium
240mg · 10% DV
Mixed Salad with Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Salad with Egg
To burn the 160 calories in 1 serving (medium) (200 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 Salad with Egg?
Mixed Salad with Egg brings crisp salad vegetables together with boiled egg. The exact mix varies, but leafy greens and familiar choices such as tomato and cucumber make an easy base, often finished with a simple dressing. It is a familiar, flexible preparation rather than a dish tied to one specific place.
The vegetables keep each bite fresh and crunchy, while egg adds a soft texture and makes the salad more substantial. Serve it as a light lunch, a side for grilled food, or part of a larger meal; it also works well with bread. It provides protein alongside the vegetables’ fibre and micronutrients, while remaining relatively light at 80 calories per 100 g. For a lighter dressing, use lemon and a modest amount of oil.
How Nutritious Is Mixed Salad with Egg?
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 Salad with Egg 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 with Egg Contain Allergens?
Contains these allergens:
Which Diets Is Mixed Salad with Egg Good For?
Vegan
— Not 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 Salad with Egg Fat Profile
SATURATED
2.2g
MONOUNSATURATED
2.6g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.