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Salad (Mixed Vegetables, No Oil) Calories
Rich in vitamins and fiber, low calorie, oil-free
CALORIES
GI
POTASSIUM
FIBER
Salad (Mixed Vegetables, No Oil) Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6.2g
· 77%
Protein
1.4g
· 17%
Fat
0.2g
· 6%
Fiber
2.3g
Salad (Mixed Vegetables, No Oil) Vitamins & Minerals
Vitamins
Vitamin K
82µg · 68% DV
Vitamin A
420µg · 47% DV
Vitamin C
18mg · 20% DV
Folate
38µg · 10% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Calcium
36mg · 4% DV
Phosphorus
28mg · 4% DV
Salad (Mixed Vegetables, No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad (Mixed Vegetables, No Oil) 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 (Mixed Vegetables, No Oil) Contain Allergens?
No known major allergens
Which Diets Is Salad (Mixed Vegetables, No Oil) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Salad (Mixed Vegetables, No Oil) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salad (Mixed Vegetables, No Oil)
Salad (Mixed Vegetables, No Oil) — Frequently Asked Questions
Is a no-oil mixed salad filling on its own?
It adds volume and some satiety because of its fiber and water content. On its own, though, it may not keep you full for long, so pairing it with a protein food usually works better.
Why does a no-oil salad leave some people hungry again quickly?
Mixed vegetables are light and low in energy density, so they may not act like a full meal by themselves. Adding foods like yogurt, beans, eggs, tofu, or cheese can make the meal more satisfying.
Do you need fat with salad to absorb its vitamins?
Some vitamins from vegetables are absorbed better when a meal includes a source of fat. If the salad itself has no oil, having avocado, olives, nuts, seeds, dairy, or another fat source elsewhere in the meal can help.
Is a no-oil mixed salad good before a workout?
It can be a light pre-workout option, especially if you do not want a heavy meal. By itself it is not a strong fuel source, so harder training may call for an easy-to-digest carbohydrate alongside it.
Is a no-oil salad enough after exercise?
Usually not by itself. After training, it is better used as part of a meal that also includes protein for recovery and, depending on the session, a carbohydrate source.
Can you eat a no-oil mixed salad late at night?
Yes, many people tolerate it well as a light evening food. But raw vegetables can cause bloating in some people, so portion size and ingredient choice matter.
How long does mixed salad keep in the fridge?
It is best eaten soon after chopping for freshness and texture. If washed, dried, and stored without dressing in an airtight container, it is usually best within 1–2 days.
Can you freeze a no-oil mixed salad?
Freezing is generally not a good option for raw mixed salad. Most salad vegetables lose their crisp texture and become watery after thawing.
Why can raw mixed salad cause bloating?
Raw vegetables and fiber can be harder for some people to digest, especially in large portions or when eaten quickly. Chewing well, choosing milder vegetables, and starting with smaller servings may help.
Who should be careful with a no-oil mixed salad?
People with sensitive digestion, IBS, reflux, or poor tolerance to raw vegetables may need to choose ingredients carefully. People taking blood thinners should also keep their intake of leafy greens reasonably consistent rather than highly variable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.