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Omega-3 salad Calories
Salad rich in omega-3 fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (whole) of Omega-3 salad (250 g) has 295 calories. That works out to 118 calories per 100 g. It contains 19.5 g of carbs, 11.5 g of protein, 20.3 g of fat and 8 g of fiber. Its 195 µg of Vitamin K covers 163% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Omega-3 salad Nutrition Facts
Selected: 1 bottle (whole) · 250 g
295
KCAL / 250G
Carbs
19.5g
· 7% DV
Protein
11.5g
· 23% DV
Fat
20.3g
· 26% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 15% · Fat 60%
Omega-3 salad nutrition facts table · 1 bottle (whole) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 20.3 g | 26% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 363 mg | 16% |
| Total carbohydrate | 19.5 g | 7% |
| Fiber | 8 g | 29% |
| Protein | 11.5 g | 23% |
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 Bottle of Omega-3 salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (whole) | 250 g | 295 kcal |
| 1 piece (half) | 60 g | 71 kcal |
| 1 cup (chopped) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 piece (whole) | 120 g | 142 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 2 cup (chopped) | 180 g | 212 kcal |
| 1 pack (whole) | 200 g | 236 kcal |
| 1 serving (large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Omega-3 salad
What goes in an Omega-3 salad?
An Omega-3 salad usually combines leafy greens with ingredients that provide omega-3 fats, such as walnuts, flaxseed, or chia seeds. Some versions also add oily fish, beans, or other vegetables, so the name does not indicate one fixed recipe.
How do you make an Omega-3 salad?
To make an Omega-3 salad, wash and thoroughly dry leafy greens, add a source of omega-3 such as walnuts or ground flaxseed, and toss with dressing just before serving. Add fish, beans, or another protein if you want it to be a main dish.
Does an Omega-3 salad have to contain fish?
No, an Omega-3 salad does not have to contain fish. Walnuts, flaxseed, and chia are plant-based options; fish such as salmon or sardines is another possible ingredient, not a requirement.
Which dressing works best with an Omega-3 salad?
A simple lemon-and-olive-oil dressing works well with an Omega-3 salad because it complements both greens and nuts or seeds. Mix the dressing separately and add it just before eating to keep the leaves from wilting.
Can an Omega-3 salad be a complete meal?
Yes, an Omega-3 salad can make a meal when it includes a filling protein source. Try adding beans, lentils, eggs, tofu, or oily fish, rather than relying on greens and a small topping alone.
How can you keep an Omega-3 salad from getting soggy?
Keep an Omega-3 salad crisp by drying the greens thoroughly and storing the dressing separately. Add the dressing, nuts, and seeds just before serving; wet leaves and early dressing are the main causes of a limp salad.
Can you make an Omega-3 salad ahead of time?
Yes, you can prep an Omega-3 salad ahead by washing and drying the greens and portioning the toppings separately. Refrigerate them in closed containers, then combine everything with dressing shortly before serving.
What can you serve with an Omega-3 salad?
Serve an Omega-3 salad with whole-grain bread, soup, or roasted vegetables for a fuller meal. If the salad already includes fish, beans, or another substantial protein, a simple side is usually enough.
Is an Omega-3 salad good for weight loss?
An Omega-3 salad can fit a weight-loss meal plan when it is built around vegetables and a satisfying protein. Keep portions of calorie-dense toppings and dressing in check, since generous amounts can make the salad much richer.
Can you make an Omega-3 salad without nuts?
Yes, you can make an Omega-3 salad without nuts by using ground flaxseed or chia, or by leaving out the topping and using fish if suitable. If you have a nut allergy, check every ingredient and avoid cross-contact during preparation.
Omega-3 salad Vitamins & Minerals
Vitamins
Vitamin K
195µg · 163% DV
Vitamin A
525µg · 58% DV
Vitamin E
6mg · 40% DV
Folate
145µg · 36% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.4mg · 44% DV
Phosphorus
295mg · 42% DV
Magnesium
135mg · 32% DV
Potassium ⭐
780mg · 23% DV
Sodium
363mg · 16% DV
Omega-3 salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omega-3 salad
To burn the 295 calories in 1 bottle (whole) (250 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 Omega-3 salad?
Omega-3 salad is a flexible salad rather than a single traditional recipe: vegetables are combined with ingredients that contribute omega-3 fats, and the exact mix varies. Leafy greens and other fresh vegetables often form the base, while the additions and dressing shape its flavour and richness. There is no one place of origin or fixed ingredient list to assume.
Expect fresh, crisp vegetables balanced by a more substantial dressing or omega-3-rich additions. It works as a light lunch or side, and can be served alongside grilled vegetables, beans or fish. With fibre as well as unsaturated fats, it makes a satisfying option when you want a vegetable-forward meal; use the dressing sparingly if you prefer a lighter salad.
How Nutritious Is Omega-3 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 Omega-3 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 Omega-3 salad Contain Allergens?
Contains these allergens:
Which Diets Is Omega-3 salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omega-3 salad Fat Profile
SATURATED
2.25g
MONOUNSATURATED
5.75g
POLYUNSATURATED
11.25g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.