1 serving (small) of Small salad (80 g) has 26 calories. That works out to 32 calories per 100 g. It contains 4.8 g of carbs, 1.2 g of protein, 0.2 g of fat and 1.8 g of fiber. Its 36 µg of Vitamin K covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Small salad?

A small salad is a modest serving of chopped fresh vegetables, often combining tomato, cucumber and crisp leafy greens. The exact mix varies with the season and what is available; a simple dressing of lemon and olive oil lets the vegetables shine.

It works as a fresh side with grilled foods or a light starter, and is just as at home alongside everyday meals in many parts of the world. The leaves add crunch, while tomato and cucumber bring a juicy, refreshing contrast. It is generally a low-calorie, fibre-containing choice: 100 g provides 32 calories and 2.2 g of fibre. For a more filling meal, pair it with beans or grains, or keep the dressing light.

Small salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 2% DV

Protein

1.5g

· 3% DV

Fat

0.3g

· 0% 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 73% · Protein 18% · Fat 9%

Small salad Vitamins & Minerals

Vitamins

Vitamin K

45µg · 38% DV

Vitamin A

220µg · 24% DV

Vitamin C

18mg · 20% DV

Folate

38µg · 10% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Calcium

38mg · 4% DV

Phosphorus

28mg · 4% DV

How Nutritious Is Small salad?

Nutrient density

High

70/ 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

50/ 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.

Small salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Small salad

To burn the 32 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Small 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 Small salad 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 Small 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

Small salad Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.07g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 2:1

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

Compare Small salad

🥗vs🍅

Small salad vs Tomato14 kcal more per 100 g

→🥗vs🥗

Small salad vs Mixed Green Salad14 kcal more per 100 g

→🥗vs🫑

Small salad vs Red Pepper1 kcal more per 100 g

→🥗vs🥄

Small salad vs Boiled Beetroot12 kcal fewer per 100 g

→

Foods Similar to Small salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Small salad

What is usually in a small salad?

A small salad commonly contains chopped tomato, cucumber and leafy greens. The exact mix varies, and ingredients such as onion, shredded carrot or fresh herbs can be added without changing its basic role as a crisp side dish.

Is a small salad a side dish or a full meal?

A small salad is usually served as a side dish, not a complete meal. Add a substantial source of protein, such as beans, eggs or chicken, if you want it to work as a light main course.

How do you keep a small salad from getting soggy?

Keep a small salad dry until serving and add dressing at the last moment. Wash and thoroughly dry the greens, store the dressing separately, and avoid salting chopped tomatoes well in advance.

Can you make a small salad ahead of time?

Yes, you can prep a small salad ahead by washing and drying the vegetables and storing them covered in the refrigerator. Keep dressing separate and cut delicate ingredients closer to serving for the freshest texture.

Should you wash the vegetables for a small salad?

Yes, rinse the vegetables for a small salad under clean running water, including leafy greens, then dry them well. Washing removes dirt from the surface; drying also helps the dressing cling instead of becoming watery.

What dressing works best on a small salad?

A simple lemon-and-olive-oil dressing works well on a small salad because it complements fresh vegetables without overpowering them. Toss with just enough to lightly coat the ingredients, and add it shortly before eating.

Can you freeze a small salad?

No, a small salad made with fresh lettuce, cucumber and tomato does not freeze well. These vegetables become limp and watery after thawing, so prepare only what you can eat fresh rather than freezing leftovers.

What can you add to a small salad to make it more filling?

Add chickpeas, lentils, a boiled egg or grilled chicken to make a small salad more filling. These turn a simple vegetable side into a more substantial option; add them shortly before serving.

Does a small salad need lettuce?

No, a small salad does not have to include lettuce. Tomato and cucumber with herbs, or other crisp vegetables you have on hand, can make a fresh salad; leafy greens are just one common base.

Is a small salad a healthy choice with a meal?

Yes, a small salad made from fresh vegetables is an easy way to add variety and crunch to a meal. Choose a modest amount of dressing and be mindful that rich toppings can make it a heavier side.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026