1 serving (large) of Large Salad (250 g) has 80 calories. That works out to 32 calories per 100 g. It contains 13 g of carbs, 3.8 g of protein, 1 g of fat and 5.5 g of fiber. Its 1050 µg of Vitamin A covers 117% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Large Salad?

Large Salad brings together crisp lettuce, tomatoes, cucumber, peppers, onion and olives, usually with a light dressing. It has no single fixed recipe: the mix changes with the season and the cook, and versions like this are familiar across Mediterranean-style menus and home cooking.

The vegetables keep their crunch while tomato adds juiciness and olives bring a pleasantly salty bite. Serve it as a side with grilled fish or other mains, or make it a light lunch with bread or beans. It is mostly vegetables, so it is low in calories and provides fibre; a 100 g portion has 32 calories. For a lighter bowl, use dressing sparingly, or add chickpeas to make it more filling.

Large Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

1.5g

· 3% DV

Fat

0.4g

· 1% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 68% · Protein 20% · Fat 12%

Large Salad Vitamins & Minerals

Vitamins

Vitamin A

420µg · 47% DV

Vitamin K

48µg · 40% DV

Vitamin C

16mg · 18% DV

Folate

38µg · 10% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

32mg · 5% DV

Calcium

38mg · 4% DV

How Nutritious Is Large Salad?

Nutrient density

Very high

80/ 100

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

50/ 100

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.

Large Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Large Salad

To burn the 32 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Large 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 Large Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Large 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

Large Salad Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 0.7:1

Below the ideal 4:1 — a good omega balance.

Compare Large Salad

🥗vs🍅

Large Salad vs Tomato14 kcal more per 100 g

→🥗vs🥗

Large Salad vs Mixed Green Salad14 kcal more per 100 g

→🥗vs🫑

Large Salad vs Red Pepper1 kcal more per 100 g

→🥗vs🥄

Large Salad vs Boiled Beetroot12 kcal fewer per 100 g

→

Foods Similar to Large Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Large Salad

What is usually in a large salad?

A large salad like this usually combines crisp lettuce, tomatoes, cucumber, green pepper, red onion and black olives. The exact mix varies, but cutting the vegetables into bite-sized pieces helps the dressing coat them evenly.

How do you keep a large salad from getting soggy?

Keep a large salad crisp by drying the washed vegetables thoroughly and storing the dressing separately. Add the dressing just before serving, and add watery ingredients such as chopped tomatoes at the last minute.

Can a large salad be a full meal?

Yes, a large salad can make a full meal if you add a satisfying protein, such as beans, eggs, tuna, chicken or tofu. Lettuce and other raw vegetables alone may not keep you full for long.

What dressing goes best with a large salad?

A simple lemon-and-olive-oil dressing complements the fresh vegetables and olives in a large salad. Whisk it with a little mustard, if you like, and season lightly since olives already bring a salty taste.

How long does a large salad last in the fridge?

An undressed large salad keeps best in a sealed container in the refrigerator and is usually most appealing within a day. Once dressed, it softens quickly, so store any dressing separately and toss only what you plan to eat.

Should you wash lettuce for a large salad?

Yes, wash the lettuce and other fresh vegetables for a large salad under clean running water, even if they look clean. Dry the leaves well afterward; lingering water can dilute the dressing and make the salad limp.

How can you make the red onion in a large salad taste milder?

To mellow the red onion in a large salad, slice it thinly and soak it briefly in cold water, then drain and dry it. This takes the edge off its sharpness while keeping the onion crisp.

What can you add to a large salad to make it more filling?

Add chickpeas, lentils, grilled chicken, tuna, eggs or tofu to make a large salad more filling. A protein-rich topping turns the bowl into a more substantial lunch without relying on extra dressing.

What should you serve with a large salad?

A large salad works well beside grilled fish, roasted chicken, soup or a sandwich. It also makes a fresh contrast to richer dishes, while bread or grains alongside it can make the meal more substantial.

Can you prepare a large salad ahead of time?

Yes, you can prep a large salad ahead by washing and drying the leaves and chopping sturdy vegetables, then refrigerating them separately or in a sealed container. Keep the dressing, tomatoes and delicate toppings apart until serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026