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Mixed salad Calories
Low-calorie, fiber-rich refreshing salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed salad (150 g) has 33 calories. That works out to 22 calories per 100 g. It contains 6.5 g of carbs, 1.8 g of protein, 0.3 g of fat and 2.7 g of fiber. Its 82.5 µg of Vitamin K covers 69% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
33
KCAL / 150G
Carbs
6.5g
· 2% DV
Protein
1.8g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 20% · Fat 8%
Mixed salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 1.8 g | 4% |
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 Mixed salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 33 kcal |
| 1 piece (whole) | 20 g | 4 kcal |
| 2 piece (whole) | 40 g | 9 kcal |
| 1 cup (chopped) | 55 g | 12 kcal |
| 1 cup (shredded) | 90 g | 20 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (small) | 100 g | 22 kcal |
| 1 serving (large) | 250 g | 55 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Mixed salad
What usually goes in a mixed salad?
A mixed salad usually combines leafy greens with vegetables such as tomatoes, cucumber, or carrots, but there is no fixed recipe. The ingredients vary by season and region, so use crisp vegetables that work well together.
How do you make a mixed salad?
To make a mixed salad, wash and dry the vegetables, tear or chop them into bite-size pieces, and toss them in a bowl. Add the dressing just before serving so the leaves stay crisp rather than turning limp.
How do you stop a mixed salad from getting soggy?
Keep a mixed salad dry and add its dressing only at the last moment. Dry washed leaves thoroughly, store them separately from juicy chopped vegetables when preparing ahead, and avoid leaving dressed salad at room temperature.
Can you make a mixed salad without lettuce?
Yes, a mixed salad can be made without lettuce; use spinach, rocket, cabbage, or a combination of crunchy vegetables instead. Choose ingredients with different textures, and add dressing shortly before serving to keep them fresh.
How long does mixed salad last in the fridge?
Undressed mixed salad keeps best in a covered container in the refrigerator and should be eaten promptly while the vegetables are crisp. Once dressed, it softens quickly, so refrigerate leftovers and discard them if they smell or look spoiled.
Can you freeze mixed salad?
No, freezing is not suitable for most mixed salads because lettuce, cucumber, and tomatoes turn watery and limp after thawing. If you have extra vegetables, freeze only ingredients that tolerate freezing and use them later in cooked dishes.
What dressing is best for mixed salad?
A simple vinaigrette of olive oil and vinegar or lemon juice suits mixed salad without masking the vegetables. Whisk the dressing separately and add only enough to coat the leaves lightly; extra dressing can make the bowl soggy.
What can you add to mixed salad to make it a full meal?
Add a source of protein such as beans, chickpeas, egg, tofu, tuna, or grilled chicken to turn mixed salad into a more substantial meal. Put warm ingredients on top just before serving so they do not wilt the greens.
What foods go well with mixed salad?
Mixed salad pairs well with grilled fish, roast chicken, sandwiches, pasta, or a hearty soup. Its fresh vegetables provide contrast alongside richer mains; choose a dressing that complements the seasoning of the rest of the meal.
Is mixed salad healthy to eat every day?
Yes, mixed salad can be part of everyday meals and is an easy way to include a variety of vegetables. Rotate the ingredients and add a satisfying protein or grain when serving it as a main dish.
Mixed salad Vitamins & Minerals
Vitamins
Vitamin K
82.5µg · 69% DV
Vitamin A
270µg · 30% DV
Vitamin C
18mg · 20% DV
Folate
57µg · 14% DV
Minerals
Manganese
0.27mg · 12% DV
Potassium ⭐
315mg · 9% DV
Copper
0.08mg · 9% DV
Iron
1.2mg · 7% DV
Sodium
27mg · 1% DV
Mixed salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed salad
To burn the 33 calories in 1 serving (medium) (150 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 Mixed salad?
Mixed salad brings together raw vegetables, often leafy greens, tomato and cucumber, with other seasonal ingredients depending on what is available. It has no single fixed recipe or place of origin; the combination varies from home to home and across regions.
It is commonly served as a fresh side with lunch or dinner, or made into a light meal with a more substantial topping. The vegetables give it a crisp texture and clean, refreshing taste. It is low in calories and provides fibre; a 100 g portion has 22 kcal. Add dressing just before serving to keep the leaves crisp, and pair it with beans, grains or grilled food if you want a more filling plate.
How Nutritious Is Mixed salad?
Nutrient density
Very 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 Mixed salad Processed?
NOVA 1
Unprocessed
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 Mixed salad Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
✓ Suitable
Low FODMAP
— Not suitable
Mixed salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.