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Seasonal Salad (Mixed) Calories
Fresh, mixed salad with seasonal vegetables, low calorie, rich in vitamins.
CALORIES
GI
POTASSIUM
FIBER
Seasonal Salad (Mixed) Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
5.2g
· 69%
Protein
1.4g
· 19%
Fat
0.4g
· 12%
Fiber
2.2g
Seasonal Salad (Mixed) Vitamins & Minerals
Vitamins
Vitamin K
68µg · 57% DV
Vitamin A
420µg · 47% DV
Vitamin C
19mg · 21% DV
Folate
38µg · 10% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Calcium
38mg · 4% DV
Phosphorus
28mg · 4% DV
Seasonal Salad (Mixed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Seasonal Salad (Mixed) 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 (Mixed) Contain Allergens?
No known major allergens
Which Diets Is Seasonal Salad (Mixed) 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 (Mixed) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Seasonal Salad (Mixed)
Seasonal Salad (Mixed) — Frequently Asked Questions
How can mixed seasonal salad stay fresh for longer?
Dry washed leaves thoroughly and refrigerate them in a covered container lined with paper towel. Keep the dressing separate until serving to prevent wilting and excess moisture.
Can mixed seasonal salad be prepared in advance?
Chopped vegetables and dry salad leaves can be prepared a few hours ahead. Add tomatoes, salt, lemon juice, or vinegar just before eating, as they can make the salad watery.
Is adding olive oil to a mixed salad beneficial?
Yes. Olive oil helps the body absorb fat-soluble nutrients such as vitamins A, E, and K found in many salad vegetables. Use an amount that suits your meal and taste.
Why does mixed seasonal salad pair well with iron-rich meals?
Ingredients such as lemon, peppers, and tomatoes can provide vitamin C, which helps support the absorption of iron from foods like legumes and meat. It is therefore a useful side dish with lentils, chickpeas, or meat-based meals.
Is mixed seasonal salad enough for a main meal?
A plain salad may not be filling enough as a meal on its own. Adding protein such as eggs, cheese, chicken, fish, beans, or yogurt, plus an optional whole grain, makes it more substantial.
Is mixed seasonal salad better before or after exercise?
A very large salad or one with a rich dressing may cause bloating before exercise for some people. After training, it works well alongside a meal containing protein and carbohydrates, adding volume and micronutrients.
Can eating mixed seasonal salad at night upset digestion?
For most people, no, but raw onion, cabbage, radish, or a large amount of raw leaves can cause gas or bloating in sensitive individuals. Reducing the portion, changing the ingredients, or choosing lightly cooked vegetables may help.
Why does mixed seasonal salad sometimes taste bitter?
Rocket, endive, radicchio, and some lettuce varieties naturally contain bitter compounds, and older or stressed leaves may taste more bitter. Balance the flavor with sweeter vegetables, lemon, a yogurt dressing, or a small amount of fruit.
Can mixed seasonal salad be frozen?
Freezing a raw leafy salad is not recommended because it becomes limp and watery after thawing. If you have extra vegetables, freeze suitable ones separately for cooked dishes instead.
Is washing mixed seasonal salad enough for food safety?
Rinsing vegetables individually under clean running water helps remove soil and surface debris, and clean hands and utensils matter too. Washing does not eliminate every microbe, so discard damaged leaves and keep the prepared salad chilled.
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Nutrition data compiled from USDA FoodData Central and scientific sources.