1 serving (medium) of Mixed Salad with Olive Oil (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 6.6 g of carbs, 1.8 g of protein, 7.4 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 18 (low), so it raises blood sugar slowly.

What is Mixed Salad with Olive Oil?

Mixed salad with olive oil brings together chopped tomatoes, cucumber, green and red peppers, red onion and leafy greens, usually finished with parsley. It fits the fresh, vegetable-forward salads served around Turkey and the wider Mediterranean; the exact mix often changes with the season, and lemon juice is a common addition.

In Turkey, it is often served alongside grilled dishes, rice or beans, and can also make a light lunch or a meze-style starter. The vegetables contribute water and fibre, while the olive oil gives the salad more substance and a glossy finish. For a lighter bowl, use a little less oil and add extra lemon and fresh herbs.

Mixed Salad with Olive Oil Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

1.5g

· 3% DV

Fat

6.2g

· 8% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 26% · Protein 7% · Fat 67%

Mixed Salad with Olive Oil Vitamins & Minerals

Vitamins

Vitamin K

48µg · 40% DV

Vitamin A

320µg · 36% DV

Vitamin C

17mg · 19% DV

Vitamin E

2.1mg · 14% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Sodium

110mg · 5% DV

Phosphorus

32mg · 5% DV

How Nutritious Is Mixed Salad with Olive Oil?

Nutrient density

High

70/ 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

45/ 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 with Olive 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 with Olive Oil

To burn the 85 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

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 with Olive 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 with Olive 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 with Olive Oil 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 with Olive Oil Fat Profile

SATURATED

0.9g

MONOUNSATURATED

4.2g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 10:1

Above the ideal 4:1 (10:1).

Compare Mixed Salad with Olive Oil

🥗vs🍅

Mixed Salad with Olive Oil vs Tomato67 kcal more per 100 g

→🥗vs🥗

Mixed Salad with Olive Oil vs Mixed Green Salad67 kcal more per 100 g

→🥗vs🫑

Mixed Salad with Olive Oil vs Red Pepper54 kcal more per 100 g

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Mixed Salad with Olive Oil vs Boiled Beetroot41 kcal more per 100 g

→

Foods Similar to Mixed Salad with Olive 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 with Olive Oil

What goes in a mixed salad with olive oil?

A mixed salad with olive oil commonly combines tomatoes, cucumber, green and red peppers, red onion, and leafy greens. Parsley adds freshness, while lemon juice or vinegar can provide extra acidity.

How do you make a mixed salad with olive oil?

To make a mixed salad with olive oil, wash and thoroughly dry the vegetables, chop them, then toss with olive oil just before serving. Add salt and any lemon juice or vinegar at the end to help keep the vegetables crisp.

Can you make a mixed salad with olive oil ahead of time?

Yes, you can wash and chop the ingredients for a mixed salad with olive oil ahead of time. Keep them refrigerated separately or in a covered bowl, and add the oil, salt, and acidic dressing shortly before serving.

How do you keep a mixed salad with olive oil from getting soggy?

Keep a mixed salad with olive oil from getting soggy by drying the vegetables well after washing and dressing it only when you are ready to eat. Add juicy tomatoes and salt at the last minute, since both release liquid.

How long does a mixed salad with olive oil keep in the fridge?

A dressed mixed salad with olive oil is best eaten soon after it is made, because salt and dressing soften the leaves and draw liquid from chopped vegetables. Refrigerate leftovers promptly in a covered container and discard them if their texture or smell changes.

Is a mixed salad with olive oil the same as a Greek salad?

No, a mixed salad with olive oil is not necessarily a Greek salad. Greek salad typically features ingredients such as feta and olives, while this mixed salad is built around chopped vegetables and leafy greens; recipes vary.

What dressing goes with a mixed salad with olive oil?

A simple dressing of olive oil, lemon juice, and salt suits a mixed salad with olive oil. You can use red-wine vinegar instead of lemon, but add the dressing gradually so it does not overpower the fresh vegetables.

What should you serve with a mixed salad with olive oil?

A mixed salad with olive oil pairs well with grilled fish, chicken, meat, or beans, and can balance richer dishes. Add bread, grains, or a source of protein to turn it into a more substantial meal.

Can you add protein to a mixed salad with olive oil?

Yes, adding chickpeas, beans, boiled eggs, grilled chicken, or tuna can make a mixed salad with olive oil more filling. Add the protein just before serving so the vegetables stay fresh and crisp.

Is a mixed salad with olive oil good for weight loss?

A mixed salad with olive oil can be a filling part of a weight-loss meal because its vegetables add volume and fiber. The amount of oil matters, so measure it rather than pouring freely if you are managing portions.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026