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Salad with Olive Oil, Salt & Vinegar Calories
Classic salad with olive oil, salt, and vinegar; rich in vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Salad with Olive Oil, Salt & Vinegar Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
4.5g
· 21%
Protein
1.2g
· 5%
Fat
7.2g
· 74%
Fiber
1.8g
Salad with Olive Oil, Salt & Vinegar Vitamins & Minerals
Vitamins
Vitamin K
65µg · 54% DV
Vitamin A
220µg · 24% DV
Vitamin C
13mg · 14% DV
Vitamin E
1.7mg · 11% DV
Minerals
Sodium
420mg · 18% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Calcium
38mg · 4% DV
Salad with Olive Oil, Salt & Vinegar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad with Olive Oil, Salt & 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 Olive Oil, Salt & Vinegar Contain Allergens?
No known major allergens
Which Diets Is Salad with Olive Oil, Salt & 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 Olive Oil, Salt & Vinegar Fat Profile
SATURATED
1.1g
MONOUNSATURATED
5.2g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
Foods Similar to Salad with Olive Oil, Salt & Vinegar
Salad with Olive Oil, Salt & Vinegar — Frequently Asked Questions
Is a salad with olive oil, salt and vinegar better before a meal or with it?
It can work either way. Eating it before a meal may help some people feel fuller, while serving it alongside food adds freshness and volume to the plate.
Is this salad a good pre-workout option?
It can be a light choice shortly before exercise if the portion is small. For harder or longer training, it may not be enough on its own and is often better paired with a carbohydrate or protein source.
Does vinegar destroy the vitamins in salad?
No, vinegar does not simply destroy all the vitamins. Longer storage after chopping tends to matter more for delicate nutrients, so fresher salad is usually better.
Does adding olive oil make the salad too heavy?
Not necessarily if the amount is moderate. Olive oil improves flavor and can help the body absorb some fat-soluble compounds, but too much can make the salad richer than intended.
What foods pair well with this salad to make a balanced meal?
It pairs well with protein-rich foods such as beans, yogurt, eggs, chicken or fish. Adding a whole grain or another satisfying side can make the meal more filling.
Why does a salted vinegar salad become watery?
Salt pulls water out of the vegetables, so the salad can release liquid quickly. Adding salt and dressing just before serving helps keep the texture crisper.
How long does this salad keep in the fridge?
It is best eaten fresh. Once dressed, salad usually loses texture in the fridge and becomes softer and wetter over time.
Can this salad be frozen?
Freezing is generally not recommended. Raw salad vegetables usually turn limp and watery after thawing.
Can vinegar in salad upset the stomach?
Yes, for some people it can. Those with reflux, gastritis or a sensitive stomach may find acidic dressings irritating and may need a milder version.
Is this salad enough as a full meal for weight loss?
Usually not on its own. It can be a useful low-energy, high-volume part of a meal, but adding a protein source makes it more balanced and satisfying.
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Nutrition data compiled from USDA FoodData Central and scientific sources.