1 cup (medium) of Seasonal salad (80 g) has 26 calories. That works out to 32 calories per 100 g. It contains 4.2 g of carbs, 1 g of protein, 0.3 g of fat and 1.8 g of fiber. Its 57.6 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Seasonal salad?

Seasonal salad brings together fresh vegetables that are available at the time of year, often with crisp leaves, tomato, cucumber, carrot and pepper. The exact mix varies with the season and local produce, so it is as much a flexible way to use what is fresh as a fixed recipe.

The vegetables offer a refreshing contrast of juicy and crunchy textures. A simple dressing of olive oil and lemon is common, and the salad can be served alongside everyday meals, grilled foods or as a light lunch. It is mostly vegetables, with a modest amount of energy and some fibre. Add beans or chickpeas if you want a more filling bowl, or keep the dressing light to let the produce shine.

Seasonal salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

1.3g

· 3% DV

Fat

0.4g

· 1% 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 70% · Protein 18% · Fat 12%

Seasonal salad Vitamins & Minerals

Vitamins

Vitamin K

72µg · 60% DV

Vitamin A

320µg · 36% DV

Vitamin C

18mg · 20% DV

Folate

38µg · 10% DV

Minerals

Potassium ⭐

260mg · 8% DV

Iron

1mg · 6% DV

Phosphorus

32mg · 5% DV

Calcium

38mg · 4% DV

How Nutritious Is Seasonal 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.

Seasonal 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 Seasonal 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 Seasonal 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 Seasonal 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 Seasonal 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

Seasonal salad Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2.3:1

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

Compare Seasonal salad

🥗vs🍅

Seasonal salad vs Tomato14 kcal more per 100 g

→🥗vs🥗

Seasonal salad vs Mixed Green Salad14 kcal more per 100 g

→🥗vs🫑

Seasonal salad vs Red Pepper1 kcal more per 100 g

→🥗vs🥄

Seasonal salad vs Boiled Beetroot12 kcal fewer per 100 g

→

Foods Similar to Seasonal 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 Seasonal salad

What vegetables go in a Seasonal salad?

A Seasonal salad uses vegetables that are fresh and readily available at that time of year. Common choices include leafy greens, tomatoes, cucumber, carrots and peppers, but the combination can change with the season.

How do you keep a Seasonal salad from getting soggy?

Keep a Seasonal salad crisp by drying the vegetables thoroughly and storing the dressing separately. Add salt and dressing just before serving, since both draw moisture from cut vegetables and make the leaves wilt.

What dressing goes best with a Seasonal salad?

A simple olive oil and lemon dressing works well with a Seasonal salad because it lets the vegetables' flavours stand out. Add it right before serving, or use vinegar for a sharper finish.

Can you make a Seasonal salad ahead of time?

Yes, you can wash, dry and cut the vegetables for a Seasonal salad ahead of time, then refrigerate them in a covered container. Keep dressing, salt and delicate leaves separate until serving.

How should you wash vegetables for a Seasonal salad?

Wash each vegetable for a Seasonal salad under clean running water before cutting it, separating leafy greens so you can rinse between the leaves. Dry everything well with a clean towel or salad spinner.

What can you serve with a Seasonal salad?

A Seasonal salad pairs well with grilled fish, roasted chicken, beans, or a grain dish. Its fresh, crunchy vegetables balance richer mains, and it can also be served as part of a light lunch.

Can you make a Seasonal salad without lettuce?

Yes, a Seasonal salad does not need lettuce. Use crunchy vegetables such as cucumber, carrot, cabbage or bell pepper, and add herbs or tender greens if you want more variety.

How do you make a Seasonal salad more filling?

Add chickpeas, beans, hard-boiled eggs, cheese or cooked grains to make a Seasonal salad more substantial. Add these just before serving so the vegetables stay crisp and the salad holds its texture.

Which vegetables work in a winter Seasonal salad?

A winter Seasonal salad can feature cabbage, carrots, radishes and hardy leafy greens, depending on what is fresh locally. Slice firmer vegetables thinly so they are easier to eat raw.

Why does a Seasonal salad taste bitter?

A Seasonal salad may taste bitter when its greens are naturally sharp, mature, or stored too long. Balance them with sweeter vegetables such as carrot, and use a little lemon or a mild dressing.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026