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Salad Calories
Raw vegetables, low calorie, high fiber
CALORIES
GI
POTASSIUM
FIBER
Salad Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
3.2g
· 70%
Protein
0.9g
· 20%
Fat
0.2g
· 10%
Fiber
1.7g
Salad Vitamins & Minerals
Vitamins
Vitamin K
82µg · 68% DV
Vitamin A
220µg · 24% DV
Vitamin C
11mg · 12% DV
Folate
36µg · 9% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
28mg · 4% DV
Calcium
32mg · 3% DV
Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad 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 Salad Contain Allergens?
No known major allergens
Which Diets Is 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
Salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salad
Salad — Frequently Asked Questions
How many calories are in salad?
Salad contains 18 calories per 100 g.
How much protein does salad have?
A 100 g portion of salad provides 0.9 g of protein.
How many carbs are in salad?
Salad contains 3.2 g of carbohydrates per 100 g.
Is salad low in fat?
Yes. Salad has 0.2 g of fat per 100 g.
How much fiber is in salad?
Salad provides 1.7 g of fiber per 100 g.
What is the glycemic index of salad?
Salad has a glycemic index of 15.
Is salad low glycemic?
With a glycemic index of 15, salad is a low-glycemic food.
Is salad good for a low-calorie diet?
Salad contains 18 calories per 100 g, making it a low-calorie option based on the provided nutrition data.
Can vegans and people avoiding gluten eat salad?
Salad is compatible with vegan and gluten-free diets. It is also listed as suitable for omnivore, vegetarian, paleo, Mediterranean, and flexitarian eating patterns.
Is salad processed?
Salad is classified as unprocessed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.