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Salad vegetables and greens Calories
A varied mix of raw vegetables that is water-rich, low in calories, and provides fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Salad vegetables and greens (35 g) has 9 calories. That works out to 25 calories per 100 g. It contains 1.8 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 28 µg of Vitamin K covers 23% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad vegetables and greens Nutrition Facts
Selected: 1 cup (medium) · 35 g
9
KCAL / 35G
Carbs
1.8g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 20% · Fat 9%
Salad vegetables and greens nutrition facts table · 1 cup (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.5 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 vegetables and greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 35 g | 9 kcal |
| 1 cup (small) | 20 g | 5 kcal |
| 50 g | 50 g | 13 kcal |
| 2 cup (large) | 70 g | 18 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (medium) | 100 g | 25 kcal |
| 1 serving (large) | 150 g | 38 kcal |
| 1 bottle (large) | 200 g | 50 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Salad vegetables and greens
How should you wash salad vegetables and greens?
Rinse salad vegetables and greens under cool, running drinking water, separating leaves to remove grit. Do not use soap or detergent. Dry them thoroughly in a salad spinner or with a clean towel before storing or adding dressing.
How do you keep salad vegetables and greens fresh in the fridge?
Store salad vegetables and greens dry in a sealed container in the refrigerator. A clean paper towel can absorb excess moisture, while removing bruised or decaying leaves helps protect the rest. Keep them away from raw meat and its juices.
Can you freeze salad vegetables and greens?
Yes, but most salad vegetables and greens become limp and watery after thawing, so they are poor choices for fresh salads. Frozen leaves work better in cooked dishes such as soups, sauces, or omelets.
Should you wash pre-washed salad vegetables and greens again?
Usually not if the package clearly says the salad vegetables and greens are washed and ready to eat. Washing them again can expose them to germs from hands or the sink. If the package gives no such instruction, rinse them under running water.
Why do salad vegetables and greens turn soggy?
Salad vegetables and greens often turn soggy when they are stored wet or dressed too early. Dry leaves thoroughly, keep dressing separate until serving, and add watery ingredients such as tomatoes shortly before eating.
Can salad vegetables and greens be prepared ahead of time?
Yes, salad vegetables and greens can be washed and cut ahead, as long as they are dried well and kept covered in the refrigerator. Store dressing separately, and cut delicate leaves closer to serving time so they retain their texture.
How can you tell if salad vegetables and greens have gone bad?
Discard salad vegetables and greens that are slimy, moldy, foul-smelling, or extensively discolored. A few wilted leaves may simply have lost moisture, but sliminess or an off smell indicates spoilage; do not taste them to check.
Do salad vegetables and greens need to be soaked in vinegar?
No, vinegar soaking is not necessary and does not reliably sanitize salad vegetables and greens. Rinsing under clean running water removes soil and debris. Long soaking can also soften leaves, so dry them well after rinsing.
Which salad vegetables and greens go well together?
Mixing crisp and tender textures works well: pair leafy greens with crunchy cucumber, radish, or bell pepper. Add tomatoes or other juicy vegetables near serving time, and keep the dressing separate until you are ready to eat.
Is it safe to eat salad vegetables and greens raw?
Yes, salad vegetables and greens are commonly eaten raw, provided they are washed and handled with clean hands and utensils. Keep prepared salad refrigerated, avoid contact with raw meat, and discard any pieces that look or smell spoiled.
Salad vegetables and greens Vitamins & Minerals
Vitamins
Vitamin K
28µg · 23% DV
Vitamin A
129.5µg · 14% DV
Vitamin C
5.25mg · 6% DV
Folate
12.25µg · 3% DV
Minerals
Copper
0.03mg · 3% DV
Manganese
0.07mg · 3% DV
Potassium ⭐
88mg · 3% DV
Phosphorus
11mg · 2% DV
Sodium
7mg · 0% DV
Salad vegetables and greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad vegetables and greens
To burn the 9 calories in 1 cup (medium) (35 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 vegetables and greens?
Salad vegetables and greens are a flexible mix of raw vegetables and leafy greens, often including lettuce, cucumber and tomato. The exact combination changes with the season and what is available, so it is not one fixed recipe or a dish with a single place of origin.
They add crunch, juiciness and freshness to meals, and can be served as a side or made into a simple lunch with a dressing. Across the English-speaking world, they commonly accompany everything from sandwiches and grilled food to grain bowls. The mix is mostly water, low in calories and a source of fibre. Add beans, eggs or grains if you want a more filling meal, and use dressing sparingly to keep it light.
How Nutritious Is Salad vegetables and greens?
Nutrient density
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 vegetables and greens 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 vegetables and greens Contain Allergens?
No known major allergens
Which Diets Is Salad vegetables and greens 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 vegetables and greens Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.