1 serving (medium) of Seasonal salad with cheese (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 11.7 g of carbs, 6.3 g of protein, 8 g of fat and 3.3 g of fiber. Its 57 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.

What is Seasonal salad with cheese?

Seasonal salad with cheese brings together whatever fresh vegetables are in season—often leafy greens, tomatoes, cucumber and peppers—with cubes or crumbles of cheese. It is not tied to one regional recipe; it is an adaptable everyday salad made at home and served in restaurants, with ingredients changing through the year.

The vegetables keep each bite crisp, cool and juicy, while the cheese adds a salty, creamy contrast. It works as a side with lunch or dinner, alongside grilled food, beans or bread, and can also make a light meal on its own. Most of its character comes from fresh vegetables, with cheese adding some protein and richness. For a lighter bowl, use a modest amount of cheese and dress it with lemon and a little olive oil.

Seasonal salad with cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.8g

· 3% DV

Protein

4.2g

· 8% DV

Fat

5.3g

· 7% 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 33% · Protein 18% · Fat 49%

Seasonal salad with cheese Vitamins & Minerals

Vitamins

Vitamin K

38µg · 32% DV

Vitamin A

220µg · 24% DV

Vitamin C

16mg · 18% DV

0.13mg · 10% DV

Minerals

Calcium

120mg · 12% DV

Sodium

260mg · 11% DV

Phosphorus

68mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Seasonal salad with cheese?

Nutrient density

High

65/ 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

48/ 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 with cheese 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 with cheese

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

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 with cheese 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 with cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Seasonal salad with cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Seasonal salad with cheese Fat Profile

SATURATED

2.3g

MONOUNSATURATED

1.6g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 2.6:1

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

Compare Seasonal salad with cheese

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Seasonal salad with cheese vs Tomato77 kcal more per 100 g

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Seasonal salad with cheese vs Mixed Green Salad77 kcal more per 100 g

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Seasonal salad with cheese vs Red Pepper64 kcal more per 100 g

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Seasonal salad with cheese vs Boiled Beetroot51 kcal more per 100 g

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Foods Similar to Seasonal salad with cheese

🍅

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 with cheese

How do you make seasonal salad with cheese?

To make seasonal salad with cheese, combine washed, thoroughly dried seasonal vegetables with cheese cubes. Add olive oil and lemon juice just before serving so the leaves stay crisp and the salad does not turn soggy.

What cheese works best in seasonal salad with cheese?

Feta is a popular choice for seasonal salad with cheese because its tangy, salty flavor pairs well with fresh vegetables. Cubed cheddar or goat cheese also works; taste before adding salt to the dressing.

What dressing goes with seasonal salad with cheese?

A simple olive oil and lemon dressing suits seasonal salad with cheese and lets the vegetables and cheese stand out. Add black pepper, then adjust the salt only after tasting the cheese.

What vegetables go in seasonal salad with cheese?

Seasonal salad with cheese commonly includes leafy greens, tomatoes, cucumber, and peppers. You can adapt it with vegetables that are in season, such as radishes or grated carrots, and add fresh herbs for extra flavor.

Can you prepare seasonal salad with cheese ahead of time?

You can wash and dry the vegetables for seasonal salad with cheese ahead of time, but store them separately from the dressing and cheese. Toss everything together shortly before serving to keep the leaves crisp.

How long does seasonal salad with cheese last in the fridge?

Store leftover seasonal salad with cheese in a sealed container in the refrigerator and aim to eat it within a day. Once dressed, the vegetables soften quickly; discard it if its smell or appearance changes.

What can you serve with seasonal salad with cheese?

Seasonal salad with cheese pairs well with grilled chicken, fish, or beans as part of a fuller meal. For a simple lunch, serve it with whole-grain bread and add the dressing at the table.

How do you stop seasonal salad with cheese from getting watery?

Dry the vegetables well after washing, and cut watery vegetables such as tomatoes shortly before serving. For seasonal salad with cheese, add the salt, dressing, and cheese at the last minute rather than letting the salad sit.

Can seasonal salad with cheese be a full meal?

Yes, seasonal salad with cheese can make a light meal, but it may not keep everyone full for long on its own. Add chickpeas, eggs, or whole-grain bread to make it more substantial.

Is seasonal salad with cheese suitable for people with diabetes?

Seasonal salad with cheese is mainly made with non-starchy vegetables, which generally have a modest effect on blood glucose. Bread and other foods eaten with it also matter, so follow your clinician’s or dietitian’s advice for your meal plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026