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Fresh vegetables, flavored with balsamic vinegar
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 1 g | 2% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 30 kcal |
| 1 cup (small) | 50 g | 19 kcal |
| 1 piece (small) | 60 g | 23 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (medium) | 100 g | 38 kcal |
| 1 cup (large) | 120 g | 46 kcal |
| 1 piece (large) | 120 g | 46 kcal |
| 1 serving (large) | 150 g | 57 kcal |
Calculated from 38 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 30 calories in 1 cup (medium) (80 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.
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.
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.
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.
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.
No known major allergens
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
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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Nutrition data compiled from USDA FoodData Central and scientific sources.