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Salad (mixed greens and tomato) Calories
Low calorie, high fiber, rich in vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Salad (mixed greens and tomato) (60 g) has 12 calories. That works out to 20 calories per 100 g. It contains 1.9 g of carbs, 0.7 g of protein, 0.2 g of fat and 1 g of fiber. Its 72 µg of Vitamin K covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad (mixed greens and tomato) Nutrition Facts
Selected: 1 cup (medium) · 60 g
12
KCAL / 60G
Carbs
1.9g
· 1% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 23% · Fat 15%
Salad (mixed greens and tomato) nutrition facts table · 1 cup (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 0.7 g | 1% |
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 (mixed greens and tomato)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 60 g | 12 kcal |
| 1 cup (small) | 30 g | 6 kcal |
| 1 serving (small) | 40 g | 8 kcal |
| 1 serving (medium) | 80 g | 16 kcal |
| 1 piece (medium) | 90 g | 18 kcal |
| 100 g | 100 g | 20 kcal |
| 2 cup (large) | 120 g | 24 kcal |
| 1 piece (large) | 180 g | 36 kcal |
| 1 bottle (jumbo) | 200 g | 40 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Salad (mixed greens and tomato)
How do you make a mixed greens and tomato salad?
To make a mixed greens and tomato salad, wash and thoroughly dry the leaves, slice the tomatoes, and combine them just before serving. Toss gently with olive oil, lemon juice or vinegar, and a little salt so the leaves stay crisp.
How do you keep a mixed greens and tomato salad fresh?
Keep a mixed greens and tomato salad undressed in a covered container in the refrigerator, with a paper towel to absorb excess moisture. Store dressing separately and add the tomatoes shortly before serving; discard the salad if it becomes slimy or smells off.
Should you wash the greens for a mixed greens and tomato salad?
Yes, rinse the greens for a mixed greens and tomato salad under clean running water, even if they look clean. Dry them thoroughly with a salad spinner or clean towel, and rinse the tomatoes too before cutting them.
What dressing goes best with a mixed greens and tomato salad?
A simple vinaigrette goes well with a mixed greens and tomato salad: whisk olive oil with lemon juice or vinegar, then season lightly. Add it just before serving, since dressing left on the leaves makes them wilt and softens the salad.
Can you prepare a mixed greens and tomato salad ahead of time?
Yes, you can prep a mixed greens and tomato salad ahead by washing and drying the leaves and making the dressing separately. Keep the components chilled, then cut the tomatoes and toss everything together shortly before serving to preserve the leaves' texture.
Why does a mixed greens and tomato salad get soggy?
A mixed greens and tomato salad gets soggy when wet leaves, cut tomatoes, salt, or dressing sit together for too long. Dry the greens well, keep the dressing separate, and toss the salad at the last minute.
Is a mixed greens and tomato salad good for weight loss?
A mixed greens and tomato salad can fit a weight-loss meal, especially when it replaces a heavier side and is paired with a filling protein. Large amounts of oil, creamy dressing, cheese, or crunchy toppings can make it much more substantial.
Can you eat a mixed greens and tomato salad every day?
Yes, a mixed greens and tomato salad can be part of your daily meals if you enjoy it. Vary the leaves and add other vegetables or a protein source from time to time, rather than relying on the same salad as your only source of produce.
What can you add to a mixed greens and tomato salad?
You can add cucumber, sliced red onion, fresh herbs, beans, avocado, or crumbled cheese to a mixed greens and tomato salad. Choose additions that suit the rest of the meal, and add watery or crunchy ingredients close to serving time.
What should you serve with a mixed greens and tomato salad?
Serve a mixed greens and tomato salad alongside grilled fish, chicken, eggs, beans, or a grain-based main dish. It also works as a fresh side for sandwiches and pasta; a more substantial protein makes it better suited to a light meal.
Salad (mixed greens and tomato) Vitamins & Minerals
Vitamins
Vitamin K
72µg · 60% DV
Vitamin A
210µg · 23% DV
Vitamin C
9.6mg · 11% DV
Folate
33µg · 8% DV
Minerals
Manganese
0.12mg · 5% DV
Potassium ⭐
156mg · 5% DV
Copper
0.03mg · 3% DV
Calcium
33mg · 3% DV
Sodium
11mg · 0% DV
Salad (mixed greens and tomato) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad (mixed greens and tomato)
To burn the 12 calories in 1 cup (medium) (60 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 (mixed greens and tomato)?
Salad made with mixed greens and tomato is a simple combination found on tables around the world, rather than a dish tied to one particular origin. Tender or crisp leaves are washed and torn or sliced, then tossed with juicy tomato and served fresh.
Its mild, leafy flavour and crisp texture make it an easy side for everyday meals, grilled foods or sandwiches; it can also be the base of a light lunch with beans, grains or another topping. A little olive oil and vinegar or lemon is a common dressing, though preferences vary. With about 20 calories per 100 g, it is a light way to add vegetables and fibre to a meal. Keep the dressing modest if you want the overall dish to stay light.
How Nutritious Is Salad (mixed greens and tomato)?
Nutrient density
Very 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 (mixed greens and tomato) 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 (mixed greens and tomato) Contain Allergens?
No known major allergens
Which Diets Is Salad (mixed greens and tomato) 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 (mixed greens and tomato) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.