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Seasonal Salad (low oil) Calories
Fresh vegetables, low oil, low calorie, fiber source
CALORIES
GI
POTASSIUM
FIBER
Seasonal Salad (low oil) Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
6.5g
· 63%
Protein
1.2g
· 12%
Fat
1.2g
· 25%
Fiber
2.2g
Seasonal Salad (low oil) 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
32mg · 5% DV
Calcium
38mg · 4% DV
Seasonal Salad (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Seasonal Salad (low oil) 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 Seasonal Salad (low oil) Contain Allergens?
No known major allergens
Which Diets Is Seasonal Salad (low oil) 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 (low oil) Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Seasonal Salad (low oil)
Seasonal Salad (low oil) — Frequently Asked Questions
How can a low-oil seasonal salad stay fresh for longer?
Wash and dry the ingredients thoroughly, store them in a sealed container in the refrigerator, and leave off the dressing. Adding salt and dressing just before serving helps prevent wilted, watery leaves.
When should lemon juice or vinegar be added to seasonal salad?
Add acidic ingredients just before eating. Lemon, vinegar, and salt can draw water from vegetables when the salad sits, making it softer and wetter.
Is a low-oil seasonal salad filling on its own?
It can be a light meal, but it is usually more satisfying when paired with protein and a source of healthy fat. Chickpeas, lentils, yogurt, eggs, fish, chicken, or tofu can make it more substantial.
Should all oil be removed from a salad?
Not necessarily. A small amount of olive oil can support the absorption of fat-soluble vitamins such as vitamins A, D, E, and K; the key is using a modest amount.
Can seasonal salad replace a main meal?
It can work as a main meal when it includes a protein source and a satisfying accompaniment. A bowl made only of raw vegetables may leave some people hungry again fairly quickly.
Does seasonal salad help with iron absorption?
Ingredients rich in vitamin C, such as peppers, parsley, and lemon, can help the body absorb plant-based iron from the same meal. It is therefore a useful side for lentils, beans, and grain-based dishes.
Why can seasonal salad taste bitter or peppery?
Greens such as arugula, radish, and some lettuces naturally contain bitter or pungent compounds. Balancing them with tomato, carrot, sweet pepper, or a small amount of pomegranate molasses can soften the flavor.
Can a seasonal salad be made ahead and frozen?
Raw seasonal salad does not freeze well because leafy greens and watery vegetables become soft and release liquid after thawing. Prepare ingredients separately instead and combine them shortly before serving.
Can eating seasonal salad late at night cause discomfort?
It is light for many people, but raw vegetables can cause gas or bloating in those with sensitive digestion. People with reflux may feel better limiting onion, garlic, hot pepper, and large amounts of lemon or vinegar.
Why may bottled salad dressings not suit a low-oil seasonal salad?
Bottled dressings can add substantial amounts of oil, sugar, and salt, changing the salad’s otherwise light character. A simple dressing made with lemon, vinegar, herbs, spices, and a measured amount of olive oil gives more control.
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Nutrition data compiled from USDA FoodData Central and scientific sources.