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Salad with Balsamic Calories
Fresh vegetables, balsamic vinegar dressing
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Salad with Balsamic (80 g) has 34 calories. That works out to 42 calories per 100 g. It contains 4.9 g of carbs, 1 g of protein, 1.1 g of fat and 1.4 g of fiber. Its 56 µg of Vitamin K covers 47% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Salad with Balsamic Nutrition Facts
Selected: 1 cup (medium) · 80 g
34
KCAL / 80G
Carbs
4.9g
· 2% DV
Protein
1g
· 2% DV
Fat
1.1g
· 1% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 12% · Fat 29%
Salad with Balsamic nutrition facts table · 1 cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 1 g | 2% |
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 Cup of Salad with Balsamic?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 34 kcal |
| 1 cup (small) | 50 g | 21 kcal |
| 100 g | 100 g | 42 kcal |
| 1 serving (medium) | 100 g | 42 kcal |
| 1 cup (large) | 120 g | 50 kcal |
| 1 serving (large) | 150 g | 63 kcal |
| 1 piece (large) | 200 g | 84 kcal |
| 1 bottle (large) | 250 g | 105 kcal |
| 1 bottle (jumbo) | 330 g | 139 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Salad with Balsamic
How do you make salad with balsamic?
Make salad with balsamic by tossing fresh vegetables with a dressing of balsamic vinegar and olive oil. Wash and dry the greens well, then add the dressing just before serving so the leaves stay crisp.
What vegetables go in salad with balsamic?
Lettuce or mixed greens, tomatoes, and cucumber are common choices for salad with balsamic. Red onion, bell pepper, or roasted vegetables also work well; choose ingredients that can stand up to the sweet-tart dressing.
How do you make balsamic dressing for salad with balsamic?
Whisk balsamic vinegar with olive oil, then season with salt and pepper to make dressing for salad with balsamic. A little mustard helps it emulsify, while honey can soften the vinegar’s sharpness.
Can you use balsamic glaze in salad with balsamic?
Yes, balsamic glaze works in salad with balsamic, but it is thicker and usually sweeter than balsamic vinegar. Drizzle it sparingly over the finished salad; use regular balsamic vinegar when you want a lighter dressing that coats the leaves.
What cheese goes with salad with balsamic?
Goat cheese, feta, and fresh mozzarella all pair well with salad with balsamic. Their creamy or salty flavors balance the vinegar’s sweetness; if you use a salty cheese, taste the salad before adding extra salt.
Can you add chicken to salad with balsamic?
Yes, grilled or roasted chicken makes salad with balsamic more filling and adds a savory contrast to the dressing. Let hot chicken cool slightly before adding it, so the greens do not wilt.
Can salad with balsamic be made ahead?
Yes, you can prepare salad with balsamic ahead by washing and drying the vegetables and keeping them chilled separately from the dressing. Toss everything together just before serving to prevent soggy leaves.
How long does salad with balsamic last in the fridge?
Salad with balsamic is best eaten fresh, especially once it has been dressed. Refrigerate leftovers in a covered container and aim to eat them the next day; discard leaves that have become slimy or smell off.
What should you serve with salad with balsamic?
Serve salad with balsamic alongside grilled fish, chicken, pasta, or a hearty bean dish. For a more substantial salad, add chickpeas, lentils, or a boiled egg rather than relying on the salad as a side.
Is salad with balsamic good for weight loss?
Salad with balsamic can be a useful way to include vegetables in a meal, but it does not cause weight loss by itself. Keep the dressing moderate and be mindful that generous amounts of oil, cheese, or glaze make the dish more substantial.
Salad with Balsamic Vitamins & Minerals
Vitamins
Vitamin K
56µg · 47% DV
Vitamin A
176µg · 20% DV
Vitamin C
10.4mg · 12% DV
Folate
30.4µg · 8% DV
Minerals
Potassium ⭐
176mg · 5% DV
Manganese
0.1mg · 4% DV
Phosphorus
26mg · 4% DV
Copper
0.03mg · 3% DV
Sodium
72mg · 3% DV
Salad with Balsamic Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad with Balsamic
To burn the 34 calories in 1 cup (medium) (80 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 Salad with Balsamic?
Salad with balsamic combines fresh vegetables with a dressing made using balsamic vinegar. The vinegar is closely associated with Modena and Reggio Emilia in Italy, while the vegetables can vary with the season and the cook. Its sweet-tart flavour gives a simple salad a more rounded, savoury edge.
It works as a light lunch or as a side for grilled fish, meat, or a meal built around other vegetables. Across English-speaking kitchens, it is an easy way to add freshness to a weeknight plate or a shared summer meal. At 42 calories per 100 g, it is a light, vegetable-forward choice with some fibre. Add the dressing gradually if you prefer a less rich finish, or pair it with beans, eggs, or another protein for a more filling meal.
How Nutritious Is Salad with Balsamic?
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 Salad with Balsamic 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 Salad with Balsamic Contain Allergens?
No known major allergens
Which Diets Is Salad with Balsamic 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
— Not suitable
Low FODMAP
— Not suitable
Salad with Balsamic Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.