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Green Salad with Red Cabbage Calories
Light, fiber-rich salad with fresh greens and red cabbage
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green Salad with Red Cabbage (70 g) has 22 calories. That works out to 32 calories per 100 g. It contains 3.9 g of carbs, 1 g of protein, 0.3 g of fat and 1.5 g of fiber. Its 77 µg of Vitamin K covers 64% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green Salad with Red Cabbage Nutrition Facts
Selected: 1 cup (medium) · 70 g
22
KCAL / 70G
Carbs
3.9g
· 1% DV
Protein
1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 18% · Fat 12%
Green Salad with Red Cabbage nutrition facts table · 1 cup (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 1 g | 2% |
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 Cup of Green Salad with Red Cabbage?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 22 kcal |
| 1 cup (small) | 40 g | 13 kcal |
| 1 serving (small) | 60 g | 19 kcal |
| 1 piece (half) | 75 g | 24 kcal |
| 100 g | 100 g | 32 kcal |
| 1 cup (large) | 100 g | 32 kcal |
| 1 serving (large) | 120 g | 38 kcal |
| 1 piece (whole) | 150 g | 48 kcal |
| 1 bottle (jumbo) | 200 g | 64 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Green Salad with Red Cabbage
How do you make Green Salad with Red Cabbage?
To make Green Salad with Red Cabbage, wash and thoroughly dry leafy greens, then toss them with finely shredded red cabbage. Add a dressing of olive oil and lemon juice or vinegar just before serving to keep the leaves crisp.
What dressing goes best with Green Salad with Red Cabbage?
A simple lemon-and-olive-oil dressing suits Green Salad with Red Cabbage because its acidity balances the cabbage’s earthy, slightly peppery taste. A mustard vinaigrette also works; dress the salad shortly before serving so the greens do not wilt.
How do you keep Green Salad with Red Cabbage from turning soggy?
Keep Green Salad with Red Cabbage crisp by drying the leaves completely and storing the dressing separately until serving. If you add tomatoes or cucumbers, cut and mix them in at the last minute, since they release moisture.
Can you make Green Salad with Red Cabbage ahead of time?
Yes, you can prepare Green Salad with Red Cabbage ahead by washing and drying the greens and shredding the cabbage, then refrigerating them separately. Add the dressing and any juicy toppings only when ready to eat.
How long does Green Salad with Red Cabbage last in the fridge?
Undressed Green Salad with Red Cabbage can keep for about 2–3 days in a sealed container in the refrigerator if the leaves are dry. Once dressed, it is best eaten the same day because the acid and salt soften the greens.
How do you shred red cabbage for Green Salad with Red Cabbage?
For Green Salad with Red Cabbage, remove any tough outer leaves, cut the cabbage into wedges, and slice across them as thinly as possible with a sharp knife. Thin shreds blend easily with tender greens and are more pleasant to eat.
How can you make the red cabbage in Green Salad with Red Cabbage less sharp?
To mellow the cabbage in Green Salad with Red Cabbage, toss the thin shreds with a little lemon juice or vinegar and let them sit briefly before mixing with the greens. A small amount of grated apple or carrot can soften the sharp flavor too.
What can you add to Green Salad with Red Cabbage?
Green Salad with Red Cabbage pairs well with cucumber, carrots, sliced apple, toasted nuts, or crumbled cheese. For a more substantial meal, add chickpeas, beans, egg, or grilled chicken, choosing toppings that complement the dressing.
What should you serve with Green Salad with Red Cabbage?
Green Salad with Red Cabbage is a refreshing side for grilled fish, roasted chicken, burgers, or a grain bowl. Its crisp texture and tangy dressing also balance richer foods such as roasted vegetables or creamy pasta.
Should you massage the cabbage for Green Salad with Red Cabbage?
You do not have to massage the cabbage for Green Salad with Red Cabbage, but briefly rubbing thin shreds with a little salt or lemon juice softens their texture. Drain any liquid before combining them with the leafy greens.
Green Salad with Red Cabbage Vitamins & Minerals
Vitamins
Vitamin K
77µg · 64% DV
Vitamin C
18.9mg · 21% DV
Vitamin A
154µg · 17% DV
Folate
35µg · 9% DV
Minerals
Manganese
0.13mg · 6% DV
Potassium ⭐
168mg · 5% DV
Calcium
39mg · 4% DV
Copper
0.03mg · 3% DV
Sodium
13mg · 1% DV
Green Salad with Red Cabbage Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Salad with Red Cabbage
To burn the 22 calories in 1 cup (medium) (70 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 Green Salad with Red Cabbage?
Green Salad with Red Cabbage combines crisp leafy greens with finely shredded red cabbage. It is a simple everyday salad rather than a dish tied to one particular region, and the mix can vary with the season or what is on hand.
The greens taste fresh and mild, while the cabbage adds a faint sweetness and a pleasantly crunchy bite. It works as a side for lunches and dinners, alongside anything from grilled food to beans, or as a light base topped with grains or protein. Naturally light and a source of fibre, it suits a fresh, vegetable-forward meal. A little lemon juice and olive oil make a simple dressing; add it just before serving to keep the leaves crisp.
How Nutritious Is Green Salad with Red Cabbage?
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 Green Salad with Red Cabbage 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 Green Salad with Red Cabbage Contain Allergens?
No known major allergens
Which Diets Is Green Salad with Red Cabbage 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
Green Salad with Red Cabbage Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.