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Oil-Free, Dressing-Free Garden Salad Calories
Low-calorie source of fiber and vitamin C
CALORIES
GI
POTASSIUM
FIBER
Oil-Free, Dressing-Free Garden Salad Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
4g
· 72%
Protein
1.1g
· 20%
Fat
0.2g
· 8%
Fiber
1.5g
Oil-Free, Dressing-Free Garden Salad Vitamins & Minerals
Vitamins
Vitamin K
65µg · 54% DV
Vitamin C
14mg · 16% DV
Vitamin A
88µg · 10% DV
Folate
35µg · 9% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Phosphorus
28mg · 4% DV
Calcium
30mg · 3% DV
Oil-Free, Dressing-Free Garden Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oil-Free, Dressing-Free Garden Salad 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 Oil-Free, Dressing-Free Garden Salad Contain Allergens?
No known major allergens
Which Diets Is Oil-Free, Dressing-Free Garden Salad 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
Oil-Free, Dressing-Free Garden Salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Oil-Free, Dressing-Free Garden Salad
Oil-Free, Dressing-Free Garden Salad — Frequently Asked Questions
Why can an oil-free, dressing-free garden salad leave you hungry again quickly?
On its own, it adds volume but provides very little lasting satiety. Pairing it with a protein source and some healthy fat usually makes the meal more satisfying.
Is this salad better before or after a workout?
It can work before training if you want something light that is easy on the stomach. After training, it is better as part of a meal that also includes protein and carbohydrates for recovery.
Does eating it without oil affect vitamin absorption?
Yes, some vitamins from vegetables are absorbed better when a meal contains fat. If you regularly eat salad completely oil-free, include healthy fat sources elsewhere in the day.
How can I make an oil-free, dressing-free garden salad more filling?
Add foods like eggs, yogurt, cheese, chicken, tuna, beans, chickpeas, or lentils. Seeds, avocado, or a small amount of olive oil can also improve satiety.
How long does this salad stay fresh in the fridge?
Once washed and chopped, it is usually best the same day or by the next day. Keeping the vegetables dry and adding lemon or dressing only at serving helps preserve texture.
Can I meal-prep this salad in advance?
Yes, but it keeps better if the ingredients are stored separately. Watery vegetables such as tomatoes and cucumbers can make the salad soggy if mixed too early.
Is it okay to eat this salad at night?
Yes, it is generally a light evening option. Just remember that by itself it may not keep you full for long.
Does a plain garden salad reduce bloating or water retention?
It is not a direct cure for water retention. High-water vegetables can support overall hydration, but the effect depends on the cause of the bloating or swelling.
Who should be careful with a raw garden salad?
People with sensitive digestion, IBS, reflux, or a tendency to bloat with raw vegetables may tolerate smaller portions better. Those taking blood thinners should also keep leafy green intake consistent rather than changing it drastically from day to day.
If it is healthy, can I use this salad as a full meal every day?
Not by itself. A plain garden salad is nutritious, but relying on it alone as a full meal can leave protein, fat, and total energy intake too low.
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Nutrition data compiled from USDA FoodData Central and scientific sources.