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Salad (medium fat) Calories
Mixed vegetables salad with a moderate amount of oil-based dressing (e.g. olive oil). Rich in fiber, vitamins, and minerals.
CALORIES
GI
POTASSIUM
FIBER
Salad (medium fat) Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
7.5g
· 31%
Protein
1.7g
· 7%
Fat
6.5g
· 62%
Fiber
2.3g
Salad (medium fat) Vitamins & Minerals
Vitamins
Vitamin K
65µg · 54% DV
Vitamin A
210µg · 23% DV
Vitamin C
18mg · 20% DV
Vitamin E
2.2mg · 15% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Sodium
120mg · 5% DV
Phosphorus
32mg · 5% DV
Salad (medium fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad (medium fat) 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 (medium fat) Contain Allergens?
No known major allergens
Which Diets Is Salad (medium fat) 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 (medium fat) Fat Profile
SATURATED
1.1g
MONOUNSATURATED
3.2g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Salad (medium fat)
Salad (medium fat) — Frequently Asked Questions
Why can a medium-fat salad feel more filling than a very light salad?
Its fat content can slow stomach emptying a little, which may help the meal feel more satisfying. It usually keeps you fuller for longer when paired with a protein source.
Does adding fat to salad help with vitamin absorption?
Yes. A moderate amount of fat, such as olive oil or a dressing, can improve absorption of fat-soluble vitamins from vegetables.
Is a medium-fat salad better before or after a workout?
Right before training, a large or fatty salad may feel heavy for some people. After exercise, it often works better as part of a meal with protein and a carbohydrate source.
Is salad at night hard to digest?
Not usually, but it depends on what is added. Heavy dressings, lots of cheese, fried toppings, or large portions of nuts can make it feel slower to digest.
How long does prepared salad keep in the fridge?
Once dressed, salad tends to lose texture and release water, so it is best eaten the same day. Keeping the dressing separate usually helps it stay fresh longer.
Can salad be frozen?
Most leafy salads do not freeze well because they become limp and watery after thawing. Individual ingredients may freeze better than the finished salad.
How can I stop salad from going soggy?
Dry the ingredients well and add dressing just before serving. It also helps to salt it at the end, since salt can draw out water.
Can a medium-fat salad be a full meal?
Yes, but it may not be balanced enough on its own for everyone. Adding beans, lentils, eggs, tofu, chicken, or yogurt can make it more complete.
Is eating bread with salad a bad idea?
No. In a sensible portion, bread can make the meal more satisfying, especially if the salad is otherwise very light.
Who should be cautious with a medium-fat salad?
People with reflux, gallbladder issues, or very sensitive digestion may tolerate rich dressings poorly. A lighter dressing and smaller portion may be easier to handle.
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Nutrition data compiled from USDA FoodData Central and scientific sources.