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Vinaigrette salad Calories
Salad with oil-and-vinegar dressing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vinaigrette salad (140 g) has 132 calories. That works out to 94 calories per 100 g. It contains 7.1 g of carbs, 1.7 g of protein, 11.1 g of fat and 2.2 g of fiber. Its 58.8 µg of Vitamin K covers 49% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Vinaigrette salad Nutrition Facts
Selected: 1 cup (medium) · 140 g
132
KCAL / 140G
Carbs
7.1g
· 3% DV
Protein
1.7g
· 3% DV
Fat
11.1g
· 14% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 5% · Fat 74%
Vinaigrette salad nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 11.1 g | 14% |
| Saturated fat | 1.54 g | 8% |
| Trans fat | 0 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 7.1 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 1.7 g | 3% |
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 Vinaigrette salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 132 kcal |
| 1 tablespoon (mini) | 15 g | 14 kcal |
| 2 tablespoon (small) | 30 g | 28 kcal |
| 1 piece (whole) | 90 g | 85 kcal |
| 100 g | 100 g | 94 kcal |
| 1 serving (small) | 120 g | 113 kcal |
| 1 serving (medium) | 180 g | 169 kcal |
| 1 serving (large) | 250 g | 235 kcal |
| 2 cup (large) | 280 g | 263 kcal |
Calculated from 94 calories per 100 g.
Frequently Asked Questions About Vinaigrette salad
What is Vinaigrette salad?
Vinaigrette salad is a Brazilian-style chopped vegetable salad, usually made with tomatoes, onion, bell pepper, vinegar, and oil. It is commonly served alongside grilled foods, especially churrasco, rather than being just a bowl of greens with dressing.
What ingredients go in Vinaigrette salad?
Vinaigrette salad typically contains diced tomatoes, onion, bell pepper, vinegar, and oil. Parsley or cilantro may be added, and recipes vary by household; the vegetables are usually chopped small so the sharp, tangy dressing coats them evenly.
How do you make Vinaigrette salad?
To make Vinaigrette salad, finely dice the vegetables, combine them with vinegar and oil, and season to taste. Drain excess tomato liquid first if you want a less watery result, and let the mixture rest briefly before serving.
Is Vinaigrette salad the same as vinaigrette dressing?
No, Vinaigrette salad is a chopped vegetable dish, while vinaigrette is an oil-and-vinegar dressing. The Brazilian salad uses a similar dressing base, but its chopped tomatoes, onion, and peppers are the main part of the dish.
What do you serve with Vinaigrette salad?
Vinaigrette salad is especially popular with Brazilian churrasco and other grilled meats. Its fresh acidity also works well with grilled fish, rice, and beans, helping balance richer or smoky dishes.
Can Vinaigrette salad be used as a salsa?
Yes, Vinaigrette salad can be spooned over grilled meat, fish, or beans much like a chunky salsa. Chop the vegetables finely and drain excess liquid so it sits on the food rather than making it soggy.
Can you make Vinaigrette salad ahead of time?
Yes, you can prep Vinaigrette salad ahead, but it holds its texture better when the dressing is added closer to serving. Keep the chopped vegetables chilled and separate from the vinegar and oil until you are ready to mix them.
How long does Vinaigrette salad last in the refrigerator?
Vinaigrette salad is best eaten the day it is made, but it can generally be kept covered in the refrigerator for 1–2 days. The chopped tomatoes release liquid and the vegetables soften, so the texture declines before the salad necessarily becomes unusable.
How do you keep Vinaigrette salad from getting watery?
To keep Vinaigrette salad from getting watery, use firm tomatoes, remove excess seeds and juice, and avoid dressing it long before serving. You can also drain the chopped vegetables briefly before mixing in the vinegar and oil.
How can you make Vinaigrette salad less sharp?
To make Vinaigrette salad less sharp, use less vinegar or choose a milder one, such as apple cider vinegar. A brief soak in cold water can also soften the raw onion’s bite before you mix it with the other vegetables.
Vinaigrette salad Vitamins & Minerals
Vitamins
Vitamin K
58.8µg · 49% DV
Vitamin E
2.38mg · 16% DV
Vitamin C
13.3mg · 15% DV
Vitamin A
109.2µg · 12% DV
Minerals
Sodium
294mg · 13% DV
Potassium ⭐
308mg · 9% DV
Copper
0.07mg · 8% DV
Manganese
0.17mg · 7% DV
Vinaigrette salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vinaigrette salad
To burn the 132 calories in 1 cup (medium) (140 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 Vinaigrette salad?
Vinaigrette salad is the Brazilian-style chopped relish of tomato, onion and usually green pepper, tossed with vinegar, oil and sometimes fresh herbs. In Brazil it is a familiar partner for churrasco, grilled meats and beans, rather than a leafy salad dressed at the table.
The vegetables stay juicy and slightly crisp, while the vinegar brings a bright tang balanced by the oil. Serve it alongside barbecue or spoon it into a roll with grilled meat; it also works well with beans and rice. Its fat comes mainly from the dressing, and the salad provides 1.6 g of fibre per 100 g. For a lighter version, use less oil and let the vinegar and herbs carry the flavour.
How Nutritious Is Vinaigrette salad?
Nutrient density
Medium
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 Vinaigrette salad 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 Vinaigrette salad Contain Allergens?
No known major allergens
Which Diets Is Vinaigrette salad 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
Vinaigrette salad Fat Profile
SATURATED
1.54g
MONOUNSATURATED
7g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 25.4:1
Above the ideal 4:1 (25.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.