Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🥗
Fresh salad Calories
A salad made from seasonal vegetables, low in calories, rich in fiber and vitamins.
CALORIES
GI
POTASSIUM
FIBER
Fresh salad Nutrition Facts
Selected: 100 g
28
KCAL / 100G
Carbs
5.1g
· 73%
Protein
1.2g
· 17%
Fat
0.3g
· 10%
Fiber
2.2g
Fresh salad Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin K
38µg · 32% DV
Vitamin C
18mg · 20% DV
Folate
36µg · 9% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Calcium
38mg · 4% DV
Phosphorus
28mg · 4% DV
Fresh salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh 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 Fresh salad Contain Allergens?
No known major allergens
Which Diets Is Fresh 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
Fresh salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh salad
Fresh salad — Frequently Asked Questions
How can fresh salad stay crisp longer after washing?
Dry it thoroughly and store it in the fridge in a breathable container with a paper towel to absorb extra moisture. Excess water is one of the main reasons leafy salad turns limp quickly.
Can fresh salad be frozen?
Usually no. Once thawed, the leaves lose their texture, release water, and become soft, so fresh use is the better option.
Why does fresh salad sometimes taste bitter or tough?
Bitterness and toughness can increase with age, heat exposure, or naturally stronger leaf varieties. A short soak in cold water and a balanced dressing can make it taste milder.
Is fresh salad enough for a full meal on its own?
A leafy salad alone may be too light for many people. Adding protein and healthy fats such as beans, eggs, yogurt, cheese, chicken, or olive oil makes it more filling and balanced.
Is fresh salad better before or after a workout?
On its own, it is often too light before training and may not provide enough energy for harder exercise. After training, it works better as part of a meal that also includes protein and carbohydrate sources.
Can eating fresh salad at night cause bloating?
For some people, large portions of raw vegetables can cause gas or bloating, especially if digestion is sensitive. Smaller portions and simpler ingredients are often easier to tolerate.
Does adding dressing ruin the nutritional value of fresh salad?
No, but the type and amount matter. A moderate olive-oil-based dressing can complement the salad well, while very sugary or heavy creamy dressings can change the overall balance of the meal.
What foods pair well with fresh salad to make it more satisfying?
Fresh salad pairs well with whole grains, legumes, eggs, tuna, chicken, avocado, yogurt-based dressings, and olive oil. These combinations improve fullness and make the meal more complete.
Is pre-cut salad as good as whole leaves?
Whole leaves usually stay fresh longer because they have less exposed surface area. Pre-cut salad is convenient, but it tends to wilt faster and should be eaten sooner after opening.
Who should be a bit more careful with fresh salad?
Most people can eat it without issue, but those with sensitive digestion, problems tolerating raw vegetables, or weakened immunity should pay extra attention to freshness and washing. Good hygiene matters especially with minimally processed produce.
Have another question about Fresh salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.