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Mixed Vegetable Salad Calories
Low-calorie, high-fiber salad made with fresh vegetables.
CALORIES
GI
POTASSIUM
FIBER
Mixed Vegetable Salad Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
8.2g
· 76%
Protein
1.5g
· 14%
Fat
0.5g
· 10%
Fiber
2.7g
Mixed Vegetable Salad Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin K
38µg · 32% DV
Vitamin C
18mg · 20% DV
Folate
38µg · 10% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
28mg · 4% DV
Calcium
32mg · 3% DV
Mixed Vegetable Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed Vegetable 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 Mixed Vegetable Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed Vegetable 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
Mixed Vegetable Salad Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mixed Vegetable Salad
Mixed Vegetable Salad — Frequently Asked Questions
Can mixed vegetable salad count as a full meal?
On its own, it may not keep you full for long because it is usually low in protein and fat. Adding beans, eggs, cheese, chicken, tofu, or olive oil makes it more balanced and satisfying.
Is mixed vegetable salad better before or after a workout?
Before exercise, it can work as a light option, but by itself it may not provide enough energy or protein for harder training. After exercise, it is more useful when paired with a protein-rich food.
Why does mixed vegetable salad sometimes cause bloating?
Raw vegetables and fiber can cause gas or bloating in some people, especially if eaten quickly or in large amounts. Ingredients like onion, cabbage, and broccoli can make this more noticeable.
Is it okay to eat mixed vegetable salad at night?
Yes, it can be a light evening choice. If you find yourself hungry soon after, pair it with protein and some healthy fat to make it more filling.
Does dressing change the nutrition of mixed vegetable salad a lot?
It can, especially if the dressing is high in oil, sugar, or creamy ingredients. Simple dressings like olive oil with lemon or vinegar are usually easier to keep moderate.
How long does mixed vegetable salad stay fresh?
A washed and dressed salad usually does not keep its texture for very long in the fridge, so it is best eaten the same day or by the next day. It stays fresher longer if the dressing is stored separately and the vegetables are kept dry.
Can mixed vegetable salad be frozen?
Usually no, because most raw salad vegetables lose their crisp texture and release water after thawing. Freezing is not a good option if you want the salad to stay fresh and crunchy.
How can I make mixed vegetable salad more filling?
Add ingredients such as chickpeas, lentils, tuna, chicken, cheese, avocado, nuts, or seeds. This increases protein, healthy fats, and overall satiety.
Is it okay to eat mixed vegetable salad every day?
Yes, as part of a varied diet it can be eaten daily. Rotating the vegetables helps you get a wider range of nutrients and plant compounds.
Who should be more careful with mixed vegetable salad?
People with weakened immune systems, pregnant women, and older adults should be careful with poorly washed raw vegetables because of food safety risk. Those with sensitive digestion may also tolerate large raw salads less well.
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Nutrition data compiled from USDA FoodData Central and scientific sources.