1 cup (medium) of Salt-free salad (80 g) has 26 calories. That works out to 32 calories per 100 g. It contains 4.9 g of carbs, 1 g of protein, 0.2 g of fat and 1.8 g of fiber. Its 44 µg of Vitamin K covers 37% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Salt-free salad?

Salt-free salad brings together fresh chopped vegetables—often tomatoes, cucumber, leafy greens and thinly sliced onion—with no salt added. It is an everyday preparation rather than a dish tied to one particular cuisine, and the ingredients can vary with the season and what is on hand.

The vegetables make it juicy and crisp, while onion adds a sharper note. Serve it alongside a meal, as a fresh side for grilled food, or with bread and other simple lunch dishes. It is mostly water and fibre, with 32 calories per 100 g, so it can add freshness without making a meal feel heavy. For extra flavour without salt, dress it with lemon juice and add fresh herbs or a little sumac.

Salt-free salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.1g

· 2% DV

Protein

1.3g

· 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 76% · Protein 16% · Fat 8%

Salt-free salad Vitamins & Minerals

Vitamins

Vitamin K

55µg · 46% DV

Vitamin A

210µg · 23% 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 Salt-free salad?

Nutrient density

Very high

80/ 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.

Salt-free 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 Salt-free 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 Salt-free salad Processed?

NOVA 1

Unprocessed

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 Salt-free 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 Salt-free 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

Salt-free salad Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 1.5:1

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

Compare Salt-free salad

🥗vs🍅

Salt-free salad vs Tomato14 kcal more per 100 g

→🥗vs🥗

Salt-free salad vs Mixed Green Salad14 kcal more per 100 g

→🥗vs🫑

Salt-free salad vs Red Pepper1 kcal more per 100 g

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Salt-free salad vs Boiled Beetroot12 kcal fewer per 100 g

→

Foods Similar to Salt-free 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 Salt-free salad

How do you make salt-free salad taste good?

Use sharp, fragrant ingredients such as lemon juice, vinegar, black pepper, fresh herbs, or sumac to give salt-free salad a fuller taste. Add the dressing just before serving so the chopped vegetables stay crisp.

What dressing goes well with salt-free salad?

A simple lemon-and-olive-oil dressing works well with salt-free salad, and red-wine vinegar is another lively option. Add garlic or mustard for extra flavor, then toss lightly so the dressing coats rather than drowns the vegetables.

Is salt-free salad actually sodium-free?

No. Salt-free salad has no added salt, but vegetables naturally contain some sodium, so it is not necessarily sodium-free. Bottled dressings, olives, cheese, and croutons can add considerably more.

Can you make salt-free salad ahead of time?

Yes, you can wash and chop the ingredients ahead, but keep the dressing separate. Add tomatoes and dressing shortly before serving; they release moisture and can make leafy greens limp while the salad sits.

How do you keep salt-free salad from getting soggy?

Dry the washed greens and vegetables thoroughly, store them without dressing, and toss the salt-free salad just before eating. If using juicy tomatoes or cucumber, cut them closer to serving time to limit liquid collecting in the bowl.

What herbs are best in salt-free salad?

Parsley, mint, dill, and basil all add a distinct fresh flavor to salt-free salad. Choose herbs that suit the other ingredients, chop them shortly before serving, and use lemon or vinegar to bring their aroma forward.

Can you use salt substitutes in salt-free salad?

You can use a salt substitute, but it is not the only way to season salt-free salad: citrus, vinegar, spices, and herbs add flavor without it. Potassium-based substitutes may not suit people with kidney problems or certain medicines.

How should you wash vegetables for salt-free salad?

Rinse the vegetables under clean running water before cutting them, then dry them with a clean towel or salad spinner. Do not use soap or household cleaners; washing helps remove dirt from the surface.

What can you serve with salt-free salad?

Salt-free salad pairs well with grilled fish, chicken, beans, or eggs, and can add freshness alongside a warm grain dish. A flavorful lemon dressing helps it complement the main course without relying on added salt.

Does salt-free salad help lower blood pressure?

Choosing salt-free salad can reduce added salt in a meal, but the salad itself is not a treatment for high blood pressure. Check salty toppings and dressings too, and follow any sodium guidance given by your healthcare professional.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026