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Table salad Calories
Classic table salad made of assorted fresh vegetables
CALORIES
GI
POTASSIUM
FIBER
Table salad Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6g
· 76%
Protein
1.2g
· 15%
Fat
0.3g
· 9%
Fiber
2.1g
Table salad Vitamins & Minerals
Vitamins
Vitamin K
65µg · 54% DV
Vitamin A
320µg · 36% DV
Vitamin C
18mg · 20% DV
Folate
38µg · 10% DV
Minerals
Potassium ⭐
240mg · 7% DV
Iron
1mg · 6% DV
Calcium
38mg · 4% DV
Phosphorus
28mg · 4% DV
Table salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Table 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 Table salad Contain Allergens?
No known major allergens
Which Diets Is Table 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
Table salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Table salad
Table salad — Frequently Asked Questions
Can table salad replace a full meal?
Usually not on its own, because it is light and low in protein. To make it more filling, pair it with beans, eggs, yogurt, cheese, chicken, or fish.
When should dressing be added to table salad?
Add dressing just before serving for the best texture. If you add it too early, the vegetables can release water and turn limp.
How long does table salad keep in the fridge?
Undressed table salad usually keeps its quality for about a day. Once dressed, it tends to become watery quickly and is best eaten the same day.
Can table salad be frozen?
Freezing is generally not recommended. Raw vegetables like lettuce, cucumber, and tomato lose their crisp texture and become watery after thawing.
Is table salad better before or after a workout?
A large, high-fiber salad right before exercise may feel heavy for some people. After training, it works better as part of a meal that also includes protein and a carbohydrate source.
Is table salad okay to eat at night?
Yes, it can be a light evening option. But very large portions or ingredients like onion, vinegar, and lots of citrus may bother people prone to bloating or reflux.
Why does table salad become watery so fast?
Salt, lemon juice, and vinegar draw water out of the vegetables. Drying the ingredients well and dressing at the last minute helps keep it crisp.
What is the practical difference between table salad and shepherd’s salad?
Table salad is often a mixed side salad with leafy greens and assorted raw vegetables, while shepherd’s salad is usually more focused on chopped tomato, cucumber, pepper, and onion. The nutrition depends mostly on the ingredients and dressing used.
If table salad is healthy, can I eat unlimited amounts?
Not always. The vegetables are light, but large amounts of oil, creamy dressing, croutons, or extra salt can change the overall meal significantly.
Who should be more careful with table salad?
People with weakened immune systems, older adults, and pregnant women should be careful about poorly washed raw vegetables because of food safety concerns. Those with IBS, reflux, or sensitive digestion may also react to onion, vinegar, or large raw portions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.