100 g of Vegetable Salad has 45 calories. It contains 8.2 g of carbs, 1.4 g of protein, 0.5 g of fat and 2.6 g of fiber. Its 320 µg of Vitamin A covers 36% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Vegetable Salad?

Vegetable salad brings together fresh vegetables such as lettuce, cucumber, tomatoes, peppers, carrot and onion, chopped or sliced and served raw. The mix varies with the season and what is on hand; a simple dressing of lemon juice and olive oil is a common way to bring it together.

Its crisp, refreshing texture makes it an easy side for grilled foods, grains or a home-cooked meal, while a generous bowl can stand on its own for a light lunch. It offers fibre and plenty of freshness without being energy-dense: a 100 g portion has about 45 calories. Keep it light with a modest amount of dressing, or add beans or a grain when you want a more filling meal.

Vegetable Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.2g

· 3% DV

Protein

1.4g

· 3% DV

Fat

0.5g

· 1% DV

Fiber

2.6g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 76% · Protein 13% · Fat 11%

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Vegetable Salad Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin K

38µg · 32% DV

Vitamin C

18mg · 20% DV

Folate

38µg · 10% DV

Minerals

Potassium ⭐

210mg · 6% DV

Phosphorus

28mg · 4% DV

Copper

0mg · 0% DV

Manganese

0mg · 0% DV

How Nutritious Is Vegetable 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

51/ 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.

Vegetable 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 Vegetable Salad

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Vegetable 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 Vegetable 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 Vegetable 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

Vegetable Salad Fat Profile

SATURATED

0.09g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 1.7:1

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

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Foods Similar to Vegetable Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

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31 kcal

🥄

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44 kcal

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20 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Vegetable Salad

How do you make Vegetable Salad?

Make Vegetable Salad by washing and thoroughly drying the vegetables, then slicing them into bite-size pieces. Toss crisp lettuce, cucumber, bell pepper, tomatoes, carrot, and onion together, and add dressing just before serving.

What vegetables go well in Vegetable Salad?

Lettuce, cucumber, tomatoes, bell peppers, carrots, and red onion make a colorful Vegetable Salad. You can also add radishes, cabbage, or seasonal vegetables; choose a mix of crisp and tender textures so the bowl does not feel monotonous.

What is the best dressing for Vegetable Salad?

A simple lemon-and-olive-oil dressing works well with Vegetable Salad because it brightens the fresh vegetables without hiding their flavor. Whisk it with salt and pepper, or add a little vinegar or mustard for a sharper, more savory dressing.

How do you keep Vegetable Salad from getting soggy?

Keep Vegetable Salad crisp by drying washed produce thoroughly and adding salt and dressing only shortly before serving. If using juicy tomatoes or cucumber, cut them at the last minute or keep them separate until you toss the salad.

How far ahead can you prepare Vegetable Salad?

You can prepare Vegetable Salad components ahead, but store them undressed in a covered container in the refrigerator. Keep delicate lettuce separate from cut tomatoes and cucumber, then combine everything and add dressing shortly before serving.

What can you serve with Vegetable Salad?

Vegetable Salad pairs well with grilled chicken, fish, tofu, beans, or a hearty grain dish. Serve it alongside a rich or spicy main to add a fresh, crisp contrast, or pair it with bread and a protein for a fuller meal.

How can you add protein to Vegetable Salad?

Add chickpeas, lentils, beans, grilled chicken, tofu, or a boiled egg to turn Vegetable Salad into a more filling meal. Choose an addition that suits the rest of your plate, and toss it in gently so the vegetables stay crisp.

How should you wash vegetables for Vegetable Salad?

Wash each vegetable for Vegetable Salad under clean running water and dry it well; do not use soap or detergent. Separate and rinse lettuce leaves carefully, since grit can hide between them, then use a clean towel or salad spinner.

Can you make Vegetable Salad without lettuce?

Yes, Vegetable Salad works without lettuce. Use a crisp base such as cabbage, sliced cucumber, or shredded carrot, and balance it with juicy vegetables like tomatoes and bell peppers; add the dressing just before serving.

Is Vegetable Salad good for weight loss?

Vegetable Salad can help make a meal more filling when it replaces some richer sides, thanks to its vegetables and fiber. Keep creamy dressings and calorie-dense toppings modest, and include a protein source if you want it to serve as a main meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026