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Salad (low oil, low salt) Calories
Fresh vegetables, prepared with low oil and low salt for a healthy salad.
CALORIES
GI
POTASSIUM
FIBER
Salad (low oil, low salt) Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
7.5g
· 66%
Protein
1.2g
· 11%
Fat
1.2g
· 23%
Fiber
2.3g
Salad (low oil, low salt) Vitamins & Minerals
Vitamins
Vitamin A
350µg · 39% DV
Vitamin K
45µg · 38% DV
Vitamin C
18mg · 20% DV
Folate
35µg · 9% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Calcium
35mg · 4% DV
Phosphorus
28mg · 4% DV
Salad (low oil, low salt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad (low oil, low salt) 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 (low oil, low salt) Contain Allergens?
No known major allergens
Which Diets Is Salad (low oil, low salt) 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 (low oil, low salt) Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salad (low oil, low salt)
Salad (low oil, low salt) — Frequently Asked Questions
Is a low-oil, low-salt salad filling on its own?
Not always, because it is light and relatively low in energy density. For better satiety, pair it with beans, yogurt, cheese, eggs, fish, tofu, or a whole grain.
Can salad count as a full meal?
It can, depending on what is in it. A bowl of mostly raw vegetables may be too light, but adding protein and a slower-digesting carbohydrate makes it more balanced.
Is eating salad without any oil always healthier?
No. A small amount of fat can help the body absorb some fat-soluble nutrients, so the goal is moderation rather than removing oil completely.
Why can a low-salt salad still taste bland?
Salt is only one part of flavor. Acid and aromatics such as lemon juice, vinegar, herbs, garlic, pepper, or sumac can make salad taste brighter without much extra salt.
How long does salad stay fresh in the fridge?
Undressed salad ingredients generally keep better than dressed salad. Once dressing is added, the vegetables soften and release water more quickly, so it is best mixed close to serving time.
Can salad be prepped ahead of time?
Yes, if it is stored well. Wash and dry the vegetables thoroughly, then keep them in an airtight container with a paper towel to help maintain crispness.
Is salad better before or after a workout?
Either can work, but it may need support from other foods. Before training it can be a light option if it is not too bulky, and after training it is more useful when paired with a protein source.
Does eating salad at night guarantee weight loss?
No. Weight change depends on overall intake, portions, and what goes into the salad, including dressings, bread, cheese, and fried toppings.
Can salad cause bloating?
For some people, yes. Large amounts of raw vegetables, especially when eaten quickly, can cause bloating, so smaller portions and thorough chewing may help.
Who should be more careful with raw salad?
People with weakened immunity, older adults, and pregnant women should be especially careful about washing and handling raw vegetables safely. People taking blood thinners should also keep leafy green intake reasonably consistent rather than highly variable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.