1 bottle (medium) of Oil-free salt-free salad (120 g) has 26 calories. That works out to 22 calories per 100 g. It contains 4.8 g of carbs, 1.3 g of protein, 0.2 g of fat and 2 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Oil-free salt-free salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

1.1g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 72% · Protein 20% · Fat 8%

Oil-free salt-free salad Vitamins & Minerals

Vitamins

Vitamin K

90µg · 75% DV

Vitamin A

210µg · 23% DV

Vitamin C

18mg · 20% DV

Folate

38µg · 10% DV

Minerals

Potassium ⭐

260mg · 8% DV

Iron

1mg · 6% DV

Calcium

38mg · 4% DV

Phosphorus

30mg · 4% DV

How Nutritious Is Oil-free salt-free salad?

Nutrient density

Very high

80/ 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

48/ 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.

Oil-free salt-free salad 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 Oil-free salt-free salad

To burn the 22 calories in 100 g:

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oil-free salt-free 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 salt-free salad 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 Oil-free salt-free 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

— Not suitable

Low FODMAP

— Not suitable

Oil-free salt-free salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 1.7:1

Below the ideal 4:1 — a good omega balance.

Compare Oil-free salt-free salad

🥗vs🍅

Oil-free salt-free salad vs Tomato4 kcal more per 100 g

→🥗vs🥗

Oil-free salt-free salad vs Mixed Green Salad4 kcal more per 100 g

→🥗vs🫑

Oil-free salt-free salad vs Red Pepper9 kcal fewer per 100 g

→🥗vs🥄

Oil-free salt-free salad vs Boiled Beetroot22 kcal fewer per 100 g

→

Foods Similar to Oil-free salt-free salad

🍅

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 Oil-free salt-free salad

Why can an oil-free, salt-free salad taste bland, and how can you improve it?

Without salt and oil, flavors tend to taste flatter. Lemon juice, vinegar, fresh herbs, garlic, sumac, mustard, or spices can add brightness without changing the salad’s low-fat, no-salt style.

Is an oil-free, salt-free salad filling on its own?

Usually not for very long, because it is light and low in energy density. Pairing it with beans, yogurt, eggs, fish, tofu, or chicken makes it more satisfying.

Is this salad better before or after a workout?

On its own, it may be too light before training and too low in protein after training. It works better around exercise when combined with a protein source and, if needed, an additional carbohydrate source.

Does leaving out oil affect vitamin absorption?

Yes, some fat-soluble vitamins are absorbed better when a meal contains some fat. If the salad is completely oil-free, getting healthy fats elsewhere in the day can help balance that out.

How long does an oil-free, salt-free salad keep in the fridge?

Most chopped raw salad vegetables keep best for a short time under refrigeration. Store them dry, in a sealed container, and add acidic ingredients just before serving to reduce sogginess.

Can you freeze an oil-free, salt-free salad?

Usually no. Raw salad vegetables such as lettuce, cucumber, and tomato lose texture and release water after thawing.

Does this kind of salad help with water retention?

It is not a cure for water retention by itself. However, because it contains no added salt, it does not increase sodium intake and can fit into a lighter eating pattern.

Is it okay to eat an oil-free, salt-free salad late at night?

Yes, many people choose it as a light late meal. Still, eating only salad may leave you hungry again soon, so adding protein can make it more balanced.

Who should be careful with raw oil-free, salt-free salad?

People with sensitive digestion may find large amounts of raw vegetables bloating or irritating. In that case, smaller portions or softer, easier-to-digest vegetables may be better tolerated.

Is an oil-free, salt-free salad better than a regular dressed salad?

It depends on your goal. An oil-free, salt-free salad is lighter, while a dressed salad may be more enjoyable and can help vitamin absorption, but it can also add much more sodium and energy depending on the dressing.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026