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Special salad Calories
Mixed vegetable salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Special salad (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 11.5 g of carbs, 3.2 g of protein, 8.6 g of fat and 3.4 g of fiber. Its 86.4 µg of Vitamin K covers 72% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Special salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
11.5g
· 4% DV
Protein
3.2g
· 6% DV
Fat
8.6g
· 11% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 9% · Fat 57%
Special salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 3.4 g | 12% |
| Protein | 3.2 g | 6% |
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 Serving of Special salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| 1 piece (half) | 60 g | 43 kcal |
| 1 cup (chopped) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (small) | 120 g | 86 kcal |
| 2 cup (chopped) | 180 g | 130 kcal |
| 1 serving (large) | 280 g | 202 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Special salad
What is a special salad?
A special salad is a mixed salad whose ingredients vary by restaurant or recipe; there is no single standard version. It commonly combines leafy greens and fresh vegetables with extras such as olives, corn, cheese, or a house dressing.
What dressing goes well with a special salad?
A lemon-and-olive-oil dressing suits a special salad because it brightens fresh vegetables without masking them. For a creamier version, use a yogurt-based dressing; add dressing shortly before serving so the leaves stay crisp.
How do you make a special salad at home?
To make a special salad, wash and thoroughly dry a mix of greens and vegetables, then cut them into bite-sized pieces. Add chosen extras such as olives or corn, toss gently, and dress just before serving.
Can you add chicken to a special salad?
Yes, cooked chicken works well in a special salad and makes it more substantial. Use freshly cooked or safely chilled chicken, cut it into bite-sized pieces, and add it shortly before serving so the salad stays fresh.
What should you serve with a special salad?
A special salad pairs well with grilled chicken, fish, burgers, or roasted vegetables. Its fresh texture also balances richer dishes; choose a simple dressing if the main course already has strong seasoning or sauce.
Can you prepare a special salad ahead of time?
Yes, you can prep a special salad ahead by washing and drying the greens and chopping sturdy vegetables. Store the components separately in covered containers, and add delicate ingredients and dressing shortly before serving.
How long does leftover special salad keep?
Leftover special salad is best eaten promptly, especially if it has already been dressed. Refrigerate it in a covered container and discard it if it has sat out for an extended time or develops an unusual smell, texture, or appearance.
Can a special salad be a complete meal?
A special salad can serve as a meal when it includes a filling protein source and enough substantial ingredients. Add beans, eggs, tofu, fish, or chicken; a bowl made only of leafy vegetables may not keep you satisfied for long.
Is a special salad a good choice for weight loss?
A special salad can fit into a weight-loss eating pattern, especially when it is built around vegetables and a modest amount of dressing. Creamy sauces, fried toppings, and generous portions of cheese can make it much more energy-dense.
Why does a special salad get watery?
A special salad gets watery when wet greens, cut tomatoes, or dressing release liquid into the bowl. Dry washed leaves thoroughly, keep the dressing separate until serving, and avoid cutting juicy ingredients too far in advance.
Special salad Vitamins & Minerals
Vitamins
Vitamin K
86.4µg · 72% DV
Vitamin A
378µg · 42% DV
Vitamin C
21.6mg · 24% DV
Vitamin E
2.88mg · 19% DV
Minerals
Sodium
396mg · 17% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
396mg · 12% DV
Copper
0.09mg · 10% DV
Special salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Special salad
To burn the 130 calories in 1 serving (medium) (180 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 Special salad?
A special salad is a mixed vegetable salad, with no single standard recipe or clear regional origin. The name often refers to a restaurant’s or cook’s own combination, so the vegetables and dressing can vary. It may be served as a side or made substantial enough to have as a light meal.
Fresh vegetables bring crunch and a clean, mildly sweet flavour; the dressing may add tang or creaminess. Around the world, it pairs easily with grilled foods, sandwiches or other everyday meals. It provides some fibre and is mostly vegetables, though a generous dressing can contribute much of its richness. For a lighter version, ask for the dressing on the side and add it to taste.
How Nutritious Is Special 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 Special 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 Special salad Contain Allergens?
No known major allergens
Which Diets Is Special 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
Special salad Fat Profile
SATURATED
1.26g
MONOUNSATURATED
4.68g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.