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Mixed salad with pineapple Calories
Light, refreshing mixed salad with pineapple and vitamin C
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed salad with pineapple (180 g) has 76 calories. That works out to 42 calories per 100 g. It contains 15.5 g of carbs, 2 g of protein, 0.7 g of fat and 3.2 g of fiber. Its 57.6 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mixed salad with pineapple Nutrition Facts
Selected: 1 serving (medium) · 180 g
76
KCAL / 180G
Carbs
15.5g
· 6% DV
Protein
2g
· 4% DV
Fat
0.7g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 10% · Fat 9%
Mixed salad with pineapple nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 15.5 g | 6% |
| Fiber | 3.2 g | 11% |
| Protein | 2 g | 4% |
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 pineapple?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 76 kcal |
| 1 cup (chopped) | 70 g | 29 kcal |
| 100 g | 100 g | 42 kcal |
| 1 serving (small) | 120 g | 50 kcal |
| 2 cup (chopped) | 140 g | 59 kcal |
| 3 cup (chopped) | 210 g | 88 kcal |
| 1 piece (whole) | 220 g | 92 kcal |
| 1 serving (large) | 260 g | 109 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Mixed salad with pineapple
How do you make mixed salad with pineapple?
To make mixed salad with pineapple, toss chopped leafy greens with vegetables such as cucumber and bell pepper, then add bite-size pineapple pieces. Dress it just before serving so the greens stay crisp and the pineapple’s sweet-tart flavor remains fresh.
What dressing goes well with mixed salad with pineapple?
A simple lime or lemon juice and olive oil dressing goes well with mixed salad with pineapple. A little Dijon mustard can add a savory note, but avoid a very sweet dressing, which can make the fruit taste cloying.
Can you use canned pineapple in mixed salad with pineapple?
Yes, canned pineapple works in mixed salad with pineapple, especially when fresh fruit is unavailable. Drain it thoroughly and pat it dry first; syrup left on the pieces can make the salad overly sweet and watery.
What should you serve with mixed salad with pineapple?
Mixed salad with pineapple pairs well with grilled chicken, fish, or plant-based mains such as roasted tofu. Its bright, sweet-tart flavor also cuts through richer dishes, so it can work as a fresh side at a barbecue.
Can mixed salad with pineapple be made ahead?
You can wash and prepare the ingredients for mixed salad with pineapple ahead of time, but keep the dressing separate. Store the greens and cut vegetables chilled, then add the pineapple and dressing shortly before serving for the best texture.
Why does mixed salad with pineapple get watery?
Mixed salad with pineapple gets watery when the fruit releases juice or dressing sits on the leaves for too long. Drain canned fruit, dry washed greens thoroughly, and toss everything with dressing only just before it reaches the table.
Should you drain pineapple before adding it to mixed salad with pineapple?
Yes, drain pineapple well before adding it to mixed salad with pineapple, whether it is canned or freshly cut. Excess juice collects at the bottom of the bowl, dilutes the dressing, and can soften the leafy ingredients.
Can you add chicken to mixed salad with pineapple?
Yes, cooked chicken is an easy addition to mixed salad with pineapple and makes it more substantial. Use grilled or roasted chicken that has cooled, and add it shortly before serving so it does not warm or wilt the greens.
How long does mixed salad with pineapple keep in the fridge?
Mixed salad with pineapple is best eaten the day it is dressed, since the fruit releases moisture and the leaves lose their crunch. Refrigerate leftovers promptly in a covered container and discard them if their smell or appearance changes.
Which greens work best in mixed salad with pineapple?
Crisp greens such as romaine, baby spinach, or a spring mix work well in mixed salad with pineapple. Romaine holds its crunch particularly well against juicy fruit, while tender leaves are best dressed right before serving.
Mixed salad with pineapple Vitamins & Minerals
Vitamins
Vitamin K
57.6µg · 48% DV
Vitamin C
32.4mg · 36% DV
Vitamin A
153µg · 17% DV
Folate
50.4µg · 13% DV
Minerals
Manganese
0.58mg · 25% DV
Copper
0.14mg · 16% DV
Potassium ⭐
378mg · 11% DV
Iron
1.26mg · 7% DV
Sodium
32mg · 1% DV
Mixed salad with pineapple Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed salad with pineapple
To burn the 76 calories in 1 serving (medium) (180 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 pineapple?
Mixed salad with pineapple brings chunks of pineapple together with raw vegetables and leafy greens. The ingredients vary by recipe—lettuce, cucumber or tomato are common possibilities—and it has no single traditional regional origin.
The pineapple gives the salad a sweet-tart note that contrasts with the fresh, mild vegetables. It works as a light lunch or a side dish, and can accompany grilled foods or a grain-and-legume meal. Mostly made from produce, it is a refreshing, relatively light choice at 42 calories per 100 g. Add the dressing just before serving to keep the leaves crisp; a simple lemon and olive-oil dressing lets the fruit’s flavour come through.
How Nutritious Is Mixed salad with pineapple?
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 pineapple 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 pineapple Contain Allergens?
No known major allergens
Which Diets Is Mixed salad with pineapple 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 pineapple Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.2g
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.