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957
Salad (no oil, no sauce) Calories
Fresh mixed salad vegetables, no oil or dressing added.
CALORIES
GI
POTASSIUM
FIBER
Salad (no oil, no sauce) Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
3.6g
· 69%
Protein
1.2g
· 23%
Fat
0.2g
· 8%
Fiber
1.7g
Salad (no oil, no sauce) Vitamins & Minerals
Vitamins
Vitamin K
82µg · 68% DV
Vitamin A
320µg · 36% DV
Vitamin C
17mg · 19% DV
Folate
38µg · 10% DV
Minerals
Potassium ⭐
260mg · 8% DV
Iron
1mg · 6% DV
Calcium
36mg · 4% DV
Phosphorus
29mg · 4% DV
Salad (no oil, no sauce) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad (no oil, no sauce) 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 oil, no sauce) Contain Allergens?
No known major allergens
Which Diets Is Salad (no oil, no sauce) 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 oil, no sauce) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salad (no oil, no sauce)
Salad (no oil, no sauce) — Frequently Asked Questions
Is plain salad filling enough on its own?
Usually only for a short time, because it is low in energy density. For better satiety, pair it with a source of protein and some healthy fat.
What can I add to plain salad to make it more satisfying?
Good options include eggs, yogurt, beans, tuna, tofu, or grilled chicken. Avocado, olives, or a small handful of nuts can also help make the meal more filling.
Does eating salad without oil reduce vitamin absorption?
Some vitamins are absorbed better when a meal contains fat. If your salad has no oil or dressing, it helps if the rest of the meal includes foods like yogurt, cheese, avocado, nuts, or olive oil.
Is plain salad better before or after a workout?
On its own, it may not provide enough energy before training, especially for harder sessions. After exercise, it works better as part of a meal that also includes protein and carbohydrate.
Is having only salad for dinner a good idea?
It can be a light option, but it may not be enough for everyone. Adding protein can help with fullness overnight and make the meal more balanced.
Why does plain salad sometimes turn bitter or wilt quickly?
Once greens are cut, they lose freshness faster when exposed to air, moisture, and heat. Washing, drying thoroughly, and storing them cold in a sealed container helps preserve texture and flavor.
How long does prepared salad keep in the fridge?
It depends on the ingredients, but it is best eaten as fresh as possible. Washed and chopped salad often starts losing texture and quality within 1 to 2 days.
Can plain salad be frozen?
Most raw salad vegetables do not freeze well because their texture breaks down. After thawing, they usually become watery and limp.
Does eating only salad 'detox' the body?
No, salad is not a special detox food. It can support a healthy diet, but your liver and kidneys already handle detoxification.
Who should be cautious with plain salad?
People with sensitive digestion, bloating from raw vegetables, or certain gut conditions may need to adjust the amount and ingredients. People taking blood thinners should also be careful about suddenly increasing leafy greens and should ask their clinician if needed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.