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Raw salad (large) Calories
Rich in vitamins and fiber, low calorie, refreshing
CALORIES
GI
POTASSIUM
FIBER
Raw salad (large) Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4g
· 71%
Protein
1.2g
· 21%
Fat
0.2g
· 8%
Fiber
2.1g
Raw salad (large) Vitamins & Minerals
Vitamins
Vitamin K
65µg · 54% DV
Vitamin A
350µg · 39% DV
Vitamin C
18mg · 20% DV
Folate
38µg · 10% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Phosphorus
32mg · 5% DV
Calcium
38mg · 4% DV
Raw salad (large) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw salad (large) 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 Raw salad (large) Contain Allergens?
No known major allergens
Which Diets Is Raw salad (large) 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
Raw salad (large) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Raw salad (large)
Raw salad (large) — Frequently Asked Questions
Can a large raw salad count as a full meal?
On its own, it may not keep you full for long because it is light in protein and fat. Adding beans, eggs, cheese, chicken, tofu, or olive oil makes it more balanced.
What can I add to a raw salad to make it more filling?
A mix of protein, healthy fat, and a slower-digesting carbohydrate usually improves satiety. Good options include chickpeas, tuna, yogurt-based dressing, avocado, nuts, or a whole-grain side.
Is a large raw salad better before or after a workout?
Right before training, a very large high-fiber salad may feel heavy or cause stomach discomfort for some people. After exercise, it often works better when paired with a protein source.
Can eating raw salad late at night cause bloating?
It can in some people, especially if the portion is large or eaten quickly. Chewing well, keeping the dressing simple, and avoiding an oversized serving may help.
How long does a raw salad stay fresh in the fridge?
Once washed and chopped, it usually loses texture faster and may become watery. It keeps best when stored dry, with dressing added just before eating, and is ideally eaten within 1–2 days.
Can raw salad be frozen?
Usually no. Freezing and thawing damages the texture of leafy and watery vegetables, leaving the salad limp and soggy.
Does dressing change the nutrition of a raw salad a lot?
Yes, the dressing can change the overall meal more than the vegetables themselves. Creamy, oily, or sweet dressings can add a lot, while simple olive oil and lemon keep it lighter.
Is raw salad healthier than cooked vegetables?
Not automatically. Raw salad is fresh and light, while cooked vegetables may be easier to digest for some people and can still be part of a very healthy meal.
Can a raw salad help with constipation?
It may support regular bowel movements because it provides fiber and water. Still, overall fluid intake and the rest of your daily fiber intake matter too.
Who should be careful with a large raw salad?
People with sensitive digestion, active gut symptoms, or difficulty tolerating raw vegetables may feel discomfort with a large portion. A smaller serving or partly cooked vegetables may be easier to handle.
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Nutrition data compiled from USDA FoodData Central and scientific sources.