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Packaged salad Calories
Ready-to-eat washed mixed salad; low calorie, source of fiber and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (medium) of Packaged salad (150 g) has 26 calories. That works out to 17 calories per 100 g. It contains 4.8 g of carbs, 2.1 g of protein, 0.3 g of fat and 2.7 g of fiber. Its 165 µg of Vitamin K covers 138% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Packaged salad Nutrition Facts
Selected: 1 pack (medium) · 150 g
26
KCAL / 150G
Carbs
4.8g
· 2% DV
Protein
2.1g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 28% · Fat 9%
Packaged salad nutrition facts table · 1 pack (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 42 mg | 2% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 2.1 g | 4% |
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 Pack of Packaged salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (medium) | 150 g | 26 kcal |
| 1 cup (shredded) | 35 g | 6 kcal |
| 1 piece (quarter) | 38 g | 6 kcal |
| 2 cup (shredded) | 70 g | 12 kcal |
| 1 piece (half) | 75 g | 13 kcal |
| 1 serving (small) | 85 g | 14 kcal |
| 100 g | 100 g | 17 kcal |
| 1 serving (medium) | 150 g | 26 kcal |
| 1 pack (large) | 250 g | 43 kcal |
| 1 pack (extra large) | 300 g | 51 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Packaged salad
How long does unopened packaged salad last?
Use unopened packaged salad by the date on the label and keep it refrigerated. Do not assume an intact seal makes it safe after that date; discard it sooner if the bag is damaged or the leaves look spoiled.
Can you wash packaged salad again?
Yes, you can rinse packaged salad again, although it is usually unnecessary when the label says it is washed and ready to eat. If you do rinse it, use clean running water and dry the leaves with clean equipment.
Can packaged salad be cooked?
Yes, packaged salad can be cooked, though tender leaves wilt quickly. Stir them into hot soup just before serving or briefly sauté them; discard any leaves that were already slimy or smelled off rather than trying to cook them safe.
Why does packaged salad get soggy?
Packaged salad gets soggy when moisture collects around the leaves, often after washing or adding dressing too early. Keep the leaves dry, store dressing separately, and toss the salad just before serving.
Can you freeze packaged salad?
You can freeze packaged salad, but thawed leaves become limp and watery, so they are poor for a fresh salad. Freeze them only if you plan to add them straight to a cooked dish such as soup.
Is packaged salad safe to eat during pregnancy?
Packaged salad labeled ready to eat can be eaten during pregnancy if it has stayed refrigerated and is within its use-by date. Rinse it again under running water and eat it promptly; ask your clinician if you have specific food-safety concerns.
What can you add to packaged salad to make it a meal?
Add a filling protein such as beans, eggs, chicken, or tuna, then include a grain or bread if you want a more substantial meal. Keep dressing separate until serving so the leaves stay crisp.
Can you eat packaged salad after a food recall?
No. If the specific packaged salad or batch has been recalled, do not eat it even if it looks and smells normal. Follow the recall notice for disposal or return instructions, and clean any surfaces the product touched.
Is packaged salad less nutritious than whole lettuce?
Not necessarily; packaged salad can provide similar nutrients to comparable fresh leaves. Its mix varies by product, and cut leaves may lose quality faster, so keep the bag cold and use it while fresh.
Can packaged salad be used for meal prep?
Yes, packaged salad works for meal prep if you keep it dry and refrigerated, with dressing and warm ingredients in separate containers. Assemble portions shortly before eating to avoid wilted leaves and soggy add-ins.
Packaged salad Vitamins & Minerals
Vitamins
Vitamin K
165µg · 138% DV
Vitamin A
270µg · 30% DV
Folate
105µg · 26% DV
Vitamin C
13.5mg · 15% DV
Minerals
Manganese
0.38mg · 17% DV
Potassium ⭐
330mg · 10% DV
Iron
1.65mg · 9% DV
Copper
0.08mg · 9% DV
Sodium
42mg · 2% DV
Packaged salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Packaged salad
To burn the 26 calories in 1 pack (medium) (150 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 Packaged salad?
Packaged salad is a ready-to-use mix of washed leaves, commonly including lettuce and other salad greens. The exact mix varies by pack, but it offers a quick starting point when you want fresh vegetables without sorting and washing them yourself.
Across many cuisines, it works as a side, a bed for grilled vegetables or protein, or a filling for sandwiches and wraps. The leaves are mild and crisp, so they pair easily with anything from a simple oil-and-vinegar dressing to herbs, beans or cheese. It is mostly vegetables, with little energy and some fibre and vitamin K; the mix provides 17 calories per 100 g. Add dressing just before serving to keep the leaves crisp, and include beans or eggs for a more substantial meal.
How Nutritious Is Packaged salad?
Nutrient density
Very 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 Packaged 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 Packaged salad Contain Allergens?
No known major allergens
Which Diets Is Packaged 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
Packaged salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.