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Salad (Very Low Oil) Calories
Very low oil, low calorie, high fiber, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Salad (Very Low Oil) Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
7.5g
· 71%
Protein
1.2g
· 11%
Fat
0.8g
· 18%
Fiber
2.2g
Salad (Very Low Oil) Vitamins & Minerals
Vitamins
Vitamin K
80µg · 67% DV
Vitamin A
350µg · 39% DV
Vitamin C
18mg · 20% DV
Folate
50µg · 13% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Calcium
40mg · 4% DV
Magnesium
15mg · 4% DV
Salad (Very Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad (Very Low 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 (Very Low Oil) Contain Allergens?
No known major allergens
Which Diets Is Salad (Very Low 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
— Not suitable
Low FODMAP
— Not suitable
Salad (Very Low Oil) Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salad (Very Low Oil)
Salad (Very Low Oil) — Frequently Asked Questions
Is a very low-oil salad filling, or will it leave you hungry soon after?
On its own, it can feel light, especially if eaten as a main meal. Pairing it with beans, yogurt, eggs, cheese, tofu, or another protein source usually makes it more satisfying.
Does using very little oil reduce vitamin absorption from salad?
Some vitamins are absorbed better when eaten with fat, so an extremely low-fat salad may limit that somewhat. Adding a small amount of olive oil, avocado, olives, nuts, or seeds can help.
Is a very low-oil salad better before or after a workout?
Before exercise, it can work as a light option, but it may not provide enough energy for harder training on its own. After exercise, it is better combined with protein and carbohydrate-rich foods for recovery.
Is it okay to eat a very low-oil salad late at night?
For many people, yes, because it is a light meal. But raw vegetables can cause bloating in some people, so portion size and ingredient choice matter if digestion is sensitive.
How can I make a very low-oil salad taste better without adding much fat?
Use lemon juice, vinegar, mustard, garlic, fresh herbs, sumac, or black pepper to build flavor. Dressing it just before serving also helps keep the vegetables crisp.
How long does a very low-oil salad keep in the fridge?
It keeps better if stored undressed. Once dressed, salads tend to release water and soften, so they are usually best eaten the same day.
Can a very low-oil salad be frozen?
Usually no. Most raw salad vegetables lose their texture after freezing and thawing, becoming watery and limp.
Can this kind of salad help with constipation?
Its fiber can support regular bowel habits as part of an overall balanced diet. It works best alongside enough fluids and adequate fiber intake across the rest of the day.
Should I add salt to a very low-oil salad, or avoid it completely?
A small amount may be fine for many people, but it is easy to overdo. If you need to watch sodium, try relying more on acid, herbs, and spices for flavor.
Can a very low-oil salad count as a full meal?
Yes, but it is usually better when built out with other foods. Adding chickpeas, lentils, tuna, chicken, cheese, tofu, or a whole-grain side makes it more balanced and substantial.
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Nutrition data compiled from USDA FoodData Central and scientific sources.