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Olive oil and vinegar salad Calories
Olive oil and vinegar salad, Mediterranean style, healthy fats, low calorie, rich in vitamins and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olive oil and vinegar salad (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 5.4 g of carbs, 1.4 g of protein, 9 g of fat and 2.2 g of fiber. Its 54 µg of Vitamin K covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Olive oil and vinegar salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
108
KCAL / 120G
Carbs
5.4g
· 2% DV
Protein
1.4g
· 3% DV
Fat
9g
· 12% 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 20% · Protein 5% · Fat 75%
Olive oil and vinegar salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 1.4 g | 3% |
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 Olive oil and vinegar salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 108 kcal |
| 1 serving (extra small) | 50 g | 45 kcal |
| 1 piece (small) | 60 g | 54 kcal |
| 1 serving (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 cup (medium) | 100 g | 90 kcal |
| 1 serving (large) | 180 g | 162 kcal |
| 1 pack (large) | 200 g | 180 kcal |
| 2 serving (double) | 240 g | 216 kcal |
| 1 bottle (large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Olive oil and vinegar salad
How do you make olive oil and vinegar salad dressing?
Whisk olive oil and vinegar together, then season to taste before tossing the dressing with the vegetables. Start with more oil than vinegar for a rounder flavor, and add the dressing just before serving to keep leafy ingredients crisp.
What vegetables go in olive oil and vinegar salad?
Olive oil and vinegar salad can use whatever fresh vegetables are in season. Lettuce, tomatoes, cucumber, and onion make a familiar combination; herbs or crunchy vegetables such as radishes add more flavor and texture.
What is the best vinegar for olive oil and vinegar salad?
Red wine vinegar gives olive oil and vinegar salad a robust, savory tang, while apple cider vinegar tastes milder and fruitier. Balsamic vinegar works too, but its sweetness changes the character of the dressing.
What is the right oil-to-vinegar ratio for olive oil and vinegar salad?
A useful starting point for olive oil and vinegar salad is three parts oil to one part vinegar. Taste the dressing before adding it: use a little more vinegar for extra sharpness, or more oil for a gentler finish.
Should you dress olive oil and vinegar salad before serving?
Dress olive oil and vinegar salad just before serving. Vinegar draws moisture from cut vegetables, and the oil-and-vinegar dressing can make leafy greens limp if it sits on them for too long.
Can you make olive oil and vinegar salad ahead of time?
Yes, you can wash and cut the vegetables for olive oil and vinegar salad ahead of time, but keep them dry and store the dressing separately. Toss everything together right before eating to preserve the salad’s crunch.
How long does olive oil and vinegar salad last in the fridge?
Olive oil and vinegar salad is best eaten the day it is dressed, since cut vegetables soften and release liquid as they sit. Keep leftovers covered in the refrigerator and discard them if their smell or appearance changes.
Is olive oil and vinegar salad healthier than creamy salad?
Olive oil and vinegar salad avoids the creamy texture and ingredients of mayonnaise- or cream-based dressings, while olive oil contributes unsaturated fats. The vegetables and dressing amounts still shape the meal, so use enough dressing to flavor, not drench, the salad.
Can you use olive oil and vinegar salad as a side for grilled food?
Yes, olive oil and vinegar salad pairs well with grilled fish, chicken, meat, or vegetables. Its tangy dressing cuts through richer flavors, making it a refreshing side for barbecues and other hearty meals.
Why does olive oil and vinegar salad separate?
Olive oil and vinegar salad dressing separates because oil and vinegar do not naturally stay mixed. Whisk or shake the dressing immediately before using it; a small amount of mustard can help it stay blended for longer.
Olive oil and vinegar salad Vitamins & Minerals
Vitamins
Vitamin K
54µg · 45% DV
Vitamin E
3mg · 20% DV
Vitamin A
144µg · 16% DV
Vitamin C
14.4mg · 16% DV
Minerals
Copper
0.1mg · 11% DV
Potassium ⭐
216mg · 6% DV
Magnesium
22mg · 5% DV
Phosphorus
36mg · 5% DV
Sodium
72mg · 3% DV
Olive oil and vinegar salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive oil and vinegar salad
To burn the 108 calories in 1 serving (medium) (120 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 Olive oil and vinegar salad?
Olive oil and vinegar salad is a simple Mediterranean-style dish: vegetables are dressed with olive oil and vinegar, with the exact mix varying by season and household. The vegetables provide freshness and crunch, while the dressing brings richness and a tangy finish.
It works well as a side for grilled foods, beans or a larger shared meal, and can also make a light lunch with bread. Its nutritional character depends partly on the vegetables used; much of the fat comes from the olive oil, while the vegetables contribute fibre and micronutrients. For a lighter dressing, use a little less oil and let the vinegar and the vegetables’ own flavour do more of the work.
How Nutritious Is Olive oil and vinegar salad?
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 Olive oil and vinegar salad 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 Olive oil and vinegar salad Contain Allergens?
No known major allergens
Which Diets Is Olive oil and vinegar 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
Olive oil and vinegar salad Fat Profile
SATURATED
1.32g
MONOUNSATURATED
6.6g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.