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Plain Salad (No Oil) Calories
Light salad made of fresh vegetables, no oil
CALORIES
GI
POTASSIUM
FIBER
Plain Salad (No Oil) Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.2g
· 73%
Protein
1.1g
· 19%
Fat
0.2g
· 8%
Fiber
1.7g
Plain Salad (No Oil) Vitamins & Minerals
Vitamins
Vitamin A
350µg · 39% DV
Vitamin K
38µg · 32% DV
Vitamin C
16mg · 18% DV
Folate
32µg · 8% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
28mg · 4% DV
Calcium
32mg · 3% DV
Plain Salad (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain Salad (No Oil) 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 Plain Salad (No Oil) Contain Allergens?
No known major allergens
Which Diets Is Plain Salad (No Oil) 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
Plain Salad (No Oil) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain Salad (No Oil)
Plain Salad (No Oil) — Frequently Asked Questions
How can a plain salad without oil taste better?
Lemon juice, vinegar, fresh herbs, garlic, sumac, black pepper, and a small amount of salt add plenty of flavor without oil. Add salt just before serving to help prevent watery vegetables.
How long does a plain salad keep in the fridge?
Washed and chopped salad is best eaten on the day it is prepared when stored in a sealed container in the refrigerator. It may keep well for about one more day if left undressed, but discard it if it becomes slimy, very soft, or smells off.
Can a plain salad without oil be frozen?
No. Raw vegetables such as tomatoes, cucumbers, and leafy greens release a lot of water and lose their crisp texture after thawing. Keep the ingredients dry, separate, and refrigerated instead.
What is the safest way to wash salad vegetables?
Rinse each vegetable under clean running water and rub the surface gently, removing damaged or spoiled parts. Do not wash produce with soap, detergent, or bleach, and use clean hands, utensils, and chopping boards.
Does leaving oil out of salad affect vitamin absorption?
Some vitamins, including vitamins A, D, E, and K, are absorbed better when a meal contains some fat. If you do not want oil in the salad, pair it with foods such as yogurt, eggs, cheese, fish, avocado, or a few nuts.
Is a plain salad enough for a full meal?
On its own, it may not be filling enough to work as a balanced main meal for most people. Add a protein-rich food such as beans, lentils, eggs, yogurt, cheese, chicken, or fish, plus a suitable grain or starchy food if needed.
Is plain salad better before or after a workout?
A large raw salad right before exercise can cause bloating or stomach discomfort in some people, so a smaller portion may be more comfortable. After training, it works well alongside a meal that includes protein and carbohydrate.
Is it bad to eat plain salad at night?
For most people, eating salad at night is not harmful. However, raw onion, garlic, peppers, and acidic lemon dressing can worsen reflux or indigestion in sensitive people.
Does plain salad automatically relieve constipation?
Vegetables can support regular bowel habits as part of an overall diet with adequate fluids and fibre. Salad alone is not a treatment for constipation, especially if hydration, activity, or total food intake is poor.
Who should be cautious with a plain raw salad?
People with irritable bowel symptoms or reflux may find raw onion, garlic, pepper, or lemon irritating. People taking blood-thinning medication should also keep their intake of leafy green vegetables reasonably consistent rather than changing it dramatically from day to day.
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Nutrition data compiled from USDA FoodData Central and scientific sources.