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Low-Fat Seasonal Salad Calories
Seasonal vegetables, low-fat, fresh, low-calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Low-Fat Seasonal Salad (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 6.2 g of carbs, 1.4 g of protein, 0.8 g of fat and 2.5 g of fiber. Its 98.4 µg of Vitamin K covers 82% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Low-Fat Seasonal Salad Nutrition Facts
Selected: 1 bottle (medium) · 120 g
38
KCAL / 120G
Carbs
6.2g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.8g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 15% · Fat 19%
Low-Fat Seasonal Salad nutrition facts table · 1 bottle (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 1.4 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 Bottle of Low-Fat Seasonal Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 120 g | 38 kcal |
| 1 piece (small) | 60 g | 19 kcal |
| 1 cup (medium) | 70 g | 22 kcal |
| 1 bottle (small) | 80 g | 26 kcal |
| 100 g | 100 g | 32 kcal |
| 1 cup (large) | 100 g | 32 kcal |
| 1 piece (medium) | 100 g | 32 kcal |
| 1 serving (medium) | 150 g | 48 kcal |
| 1 bottle (large) | 180 g | 58 kcal |
| 1 serving (large) | 200 g | 64 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Low-Fat Seasonal Salad
What goes in a low-fat seasonal salad?
A low-fat seasonal salad usually combines lettuce, tomato, cucumber, onion and fresh herbs. The exact mix can change with the season; lemon juice or vinegar adds flavor, while a small amount of oil keeps the dressing light.
How do you make a low-fat seasonal salad?
To make a low-fat seasonal salad, wash and thoroughly dry the vegetables, then slice or chop them into bite-size pieces. Toss with lemon juice or vinegar and a little olive oil just before serving so the leaves stay crisp.
Can you make a low-fat seasonal salad ahead of time?
Yes, you can wash and cut the ingredients for a low-fat seasonal salad ahead of time, then refrigerate them separately or in a covered container. Add the dressing just before serving to keep the lettuce crisp and prevent watery vegetables from softening the salad.
How long does a low-fat seasonal salad last in the fridge?
An undressed low-fat seasonal salad is best eaten the day it is prepared, even when refrigerated in a covered container. Once dressed, lettuce wilts and cut tomatoes release liquid, so leftovers are usually less crisp and should be chilled promptly.
What dressing goes well with a low-fat seasonal salad?
A lemon-and-vinegar dressing with a small amount of olive oil works well with a low-fat seasonal salad. Add it gradually and taste as you go; a heavy creamy dressing can overwhelm the fresh vegetables and make the salad less light.
How can you keep a low-fat seasonal salad from getting soggy?
Keep a low-fat seasonal salad crisp by drying the leaves thoroughly, storing the dressing separately and adding juicy tomatoes shortly before serving. If you are packing it for lunch, put the dressing in a separate small container and toss the salad when you are ready to eat.
Can you swap vegetables in a low-fat seasonal salad?
Yes, vegetables in a low-fat seasonal salad can be swapped to match what is fresh and available. Keep crisp leaves or another crunchy vegetable as the base, and add softer or juicier ingredients close to serving so they do not make the mixture limp.
What can you serve with a low-fat seasonal salad?
A low-fat seasonal salad pairs well with grilled chicken, fish, beans, eggs or a grain dish, making a fresh side for a larger meal. To serve it as lunch, add a filling protein such as chickpeas or cooked chicken.
Is a low-fat seasonal salad good for weight loss?
A low-fat seasonal salad can make a meal more filling because it adds vegetables and fiber without much oil. It does not cause weight loss by itself; the portions, dressing and foods served alongside it also matter.
Is a low-fat seasonal salad suitable for people with diabetes?
A low-fat seasonal salad made mostly from non-starchy vegetables can fit into meals for many people with diabetes. Bread, croutons or sweetened dressings can change the meal’s carbohydrate content, so follow your individual meal plan if you have one.
Low-Fat Seasonal Salad Vitamins & Minerals
Vitamins
Vitamin K
98.4µg · 82% DV
Vitamin A
252µg · 28% DV
Vitamin C
21.6mg · 24% DV
Folate
45.6µg · 11% DV
Minerals
Potassium ⭐
312mg · 9% DV
Manganese
0.16mg · 7% DV
Copper
0.05mg · 6% DV
Phosphorus
38mg · 5% DV
Sodium
22mg · 1% DV
Low-Fat Seasonal Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Fat Seasonal Salad
To burn the 38 calories in 1 bottle (medium) (120 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 Low-Fat Seasonal Salad?
Low-fat seasonal salad is a simple mix of fresh vegetables—often lettuce, tomato, cucumber and onion—with chopped herbs. There is no single place of origin or fixed recipe: the ingredients change with the season and what is available, and a light lemon-and-oil dressing is common.
Crisp leaves and cucumber contrast with juicy tomato and the sharper bite of onion, making it a refreshing side for everyday meals. It pairs well with grilled food, bread or a fuller main course, and can also be served as part of a larger spread. Mostly vegetables, it is light in energy, with 32 calories per 100 g. For a lighter dressing, use just a little oil and let lemon juice and herbs provide the brightness.
How Nutritious Is Low-Fat Seasonal Salad?
Nutrient density
High
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 Low-Fat Seasonal 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 Low-Fat Seasonal Salad Contain Allergens?
No known major allergens
Which Diets Is Low-Fat Seasonal Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-Fat Seasonal Salad Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.