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Salad (no dressing) Calories
Mixed fresh vegetables, low calorie, high fiber
CALORIES
GI
POTASSIUM
FIBER
Salad (no dressing) Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.2g
· 72%
Protein
1.2g
· 21%
Fat
0.2g
· 7%
Fiber
2.1g
Salad (no dressing) Vitamins & Minerals
Vitamins
Vitamin K
65µg · 54% DV
Vitamin A
350µg · 39% DV
Vitamin C
18mg · 20% DV
Folate
38µg · 10% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Calcium
38mg · 4% DV
Phosphorus
28mg · 4% DV
Salad (no dressing) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad (no dressing) 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 (no dressing) Contain Allergens?
No known major allergens
Which Diets Is Salad (no dressing) 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 (no dressing) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salad (no dressing)
Salad (no dressing) — Frequently Asked Questions
How can you make an undressed salad more nutritious?
Adding olive oil, lemon, yogurt, beans, eggs, cheese, chicken, or fish can make it a more satisfying meal. A small amount of fat also helps the body absorb fat-soluble vitamins from vegetables.
Why can salad greens taste bitter or astringent?
Greens such as arugula, chicory, endive, and some lettuces naturally contain bitter compounds, which may be more noticeable in older leaves. Rinsing them well and soaking briefly in very cold water can mellow the flavor.
How long does an undressed salad stay fresh?
Washed, thoroughly dried greens generally keep best for a few days in the refrigerator in a sealed container lined with paper towel. Once salt, lemon juice, or other wet ingredients are added, eat the salad promptly to avoid wilting.
Can you prepare an undressed salad ahead of time?
Yes. Wash and dry the greens thoroughly in advance, then store them chilled. Add tomatoes, salt, lemon juice, and other juicy ingredients shortly before serving to keep the salad crisp.
Can undressed salad be frozen?
Freezing raw salad greens is not usually recommended because they become soft and watery after thawing. Excess greens are better used in soups, cooked dishes, or smoothies instead.
Is lemon a useful addition to salad?
Lemon adds flavor and provides vitamin C, which can support absorption of iron from plant foods. It is especially useful in salads containing chickpeas, lentils, or beans.
Is an undressed salad enough for a main meal?
A salad made only from raw vegetables may not keep many people full for long. For a balanced main meal, add a protein source, a source of healthy fat, and, when needed, a filling carbohydrate such as whole grains or beans.
Is undressed salad enough after a workout?
Salad alone does not usually provide enough energy or protein for post-exercise recovery. Pair it with foods such as yogurt, eggs, fish, chicken, tofu, or legumes, plus a carbohydrate source if appropriate.
Does eating salad at night cause digestive problems?
For most healthy people, eating salad in the evening does not inherently harm digestion. However, raw vegetables can trigger bloating, gas, or reflux in some people, who may do better with a smaller portion or softer cooked vegetables.
Does washing salad remove all germs?
Rinsing leaves individually under running water reduces soil and some microorganisms, but it does not eliminate every germ. Clean hands, clean utensils, avoiding cross-contamination, and proper refrigeration remain important.
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Nutrition data compiled from USDA FoodData Central and scientific sources.