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A bed of crisp green lettuce leaves is topped with sliced red tomatoes, pale onion rings, and scattered dark green leaves, with glossy brown balsamic dressing drizzled across the ingredients and a little pooling on the plate.
●Low GI

Salad with balsamic vinegar Calories

Fresh vegetables, flavored with balsamic vinegar

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

38kcal

GI

15low

POTASSIUM · 100 G

220mg

FIBER · 100 G

1.7g

Quick answer

1 cup (medium) of Salad with balsamic vinegar (80 g) has 30 calories. That works out to 38 calories per 100 g. It contains 5 g of carbs, 1 g of protein, 0.6 g of fat and 1.4 g of fiber. Its 30.4 µg of Vitamin K covers 25% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Salad with balsamic vinegar Nutrition Facts

Selected: 1 cup (medium) · 80 g

30

KCAL / 80G

Carbs

5g

· 2% DV

Protein

1g

· 2% DV

Fat

0.6g

· 1% DV

Fiber

1.4g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 68% · Protein 14% · Fat 18%

Salad with balsamic vinegar nutrition facts table · 1 cup (medium) (80 g)

NutrientAmount% DV
Calories30 kcal
Total fat0.6 g1%
Saturated fat0.1 g1%
Trans fat0 g
Sodium36 mg2%
Total carbohydrate5 g2%
Fiber1.4 g5%
Protein1 g2%

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 with balsamic vinegar?

ServingAmountCalories
1 cup (medium)80 g30 kcal
1 cup (small)50 g19 kcal
1 piece (small)60 g23 kcal
100 g100 g38 kcal
1 serving (medium)100 g38 kcal
1 cup (large)120 g46 kcal
1 piece (large)120 g46 kcal
1 serving (large)150 g57 kcal

Calculated from 38 calories per 100 g.

Frequently Asked Questions About Salad with balsamic vinegar

How do you make salad with balsamic vinegar?

Make salad with balsamic vinegar by tossing fresh, washed vegetables with a dressing of balsamic vinegar and olive oil. Add the dressing just before serving so leafy greens stay crisp instead of becoming soggy.

What vegetables go well in salad with balsamic vinegar?

Romaine, arugula, tomatoes, cucumber, and red onion all work well in salad with balsamic vinegar. Peppery greens and sweet tomatoes balance the vinegar’s sweet-tart flavor, but you can use whatever fresh vegetables you have.

How do you make dressing for salad with balsamic vinegar?

Whisk balsamic vinegar with olive oil to make dressing for salad with balsamic vinegar. Add black pepper and a little salt if needed, then taste it before dressing the vegetables, especially if you are adding salty cheese.

Is balsamic glaze the same as balsamic vinegar in a salad?

No, balsamic glaze is thicker and usually sweeter than balsamic vinegar. For salad with balsamic vinegar, use regular vinegar for a lighter dressing; drizzle glaze sparingly when you want a sweeter, more concentrated finish.

Can you put cheese in salad with balsamic vinegar?

Yes, salad with balsamic vinegar pairs well with feta, goat cheese, or fresh mozzarella. Their salty or creamy flavor balances the vinegar’s sweetness; add the cheese shortly before serving to keep its texture intact.

Can salad with balsamic vinegar be made ahead?

Yes, you can wash and prepare the vegetables for salad with balsamic vinegar ahead of time. Store them separately from the dressing and toss everything together just before serving, so the leaves remain crisp.

What should you serve with salad with balsamic vinegar?

Serve salad with balsamic vinegar alongside grilled chicken, fish, roasted vegetables, or beans. Its bright sweet-tart dressing complements simply cooked mains and can also make a light meal when paired with a protein.

How long does salad with balsamic vinegar last in the fridge?

Salad with balsamic vinegar keeps its texture best when the vegetables and dressing are stored separately in covered containers. Once dressed, leafy greens soften and release water, so eat the salad soon after tossing it.

Can you use balsamic vinegar instead of lemon juice in salad?

Yes, you can use balsamic vinegar instead of lemon juice in salad with balsamic vinegar, but the result will be sweeter and more robust. Pair it with greens, tomatoes, or cheese rather than expecting a bright citrus flavor.

Is salad with balsamic vinegar good for weight loss?

Salad with balsamic vinegar can fit into a weight-loss meal because it is built around fresh vegetables, but the salad itself does not cause weight loss. Add beans, eggs, or another protein to make it more satisfying.

Salad with balsamic vinegar Vitamins & Minerals

Vitamins

Vitamin K

30.4µg · 25% DV

Vitamin A

176µg · 20% DV

Vitamin C

8.8mg · 10% DV

Folate

30.4µg · 8% DV

Minerals

Potassium ⭐

176mg · 5% DV

Manganese

0.1mg · 4% DV

Copper

0.03mg · 3% DV

Phosphorus

22mg · 3% DV

Sodium

36mg · 2% DV

Salad with balsamic vinegar Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salad with balsamic vinegar

To burn the 30 calories in 1 cup (medium) (80 g):

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

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 with balsamic vinegar?

Salad with balsamic vinegar is a flexible mix of fresh vegetables dressed with balsamic, the grape-based vinegar associated with Italy’s Modena and Reggio Emilia. The vegetables vary with the season and the cook; leafy greens and tomatoes work especially well with its gently sweet, tangy flavour. It can be served as a side with grilled foods or made into a light meal with additions such as cheese, beans or nuts. For a lighter dressing, use a little vinegar and oil, then adjust to taste.

The vegetables make this a low-energy choice that also contributes some fibre: it has 38 calories per 100 g. Add the dressing just before serving to keep the leaves crisp, and start with a modest splash since balsamic has a distinctive flavour.

How Nutritious Is Salad with balsamic vinegar?

Nutrient density

High

65/ 100

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

47/ 100

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 with balsamic vinegar 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 with balsamic vinegar Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Salad with balsamic vinegar 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 with balsamic vinegar Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.14g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Salad with balsamic vinegar

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18 kcal

🫑

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44 kcal

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20 kcal

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65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.