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Vegetable salad with carrot Calories
A mix of vegetables and carrot, rich in fiber and vitamins, low in calories.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetable salad with carrot (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 9.6 g of carbs, 1.8 g of protein, 0.8 g of fat and 3.4 g of fiber. Its 84 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Vegetable salad with carrot Nutrition Facts
Selected: 1 cup (medium) · 120 g
54
KCAL / 120G
Carbs
9.6g
· 3% DV
Protein
1.8g
· 4% DV
Fat
0.8g
· 1% 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 73% · Protein 14% · Fat 13%
Vegetable salad with carrot nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 3.4 g | 12% |
| 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 Cup of Vegetable salad with carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 54 kcal |
| 2 tablespoon (chopped) | 30 g | 14 kcal |
| 1 cup (small) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| 1 piece (small) | 100 g | 45 kcal |
| 1 serving (medium) | 150 g | 68 kcal |
| 1 cup (large) | 180 g | 81 kcal |
| 1 piece (large) | 180 g | 81 kcal |
| 1 serving (large) | 200 g | 90 kcal |
| 1 pack (jumbo) | 250 g | 113 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Vegetable salad with carrot
What vegetables go in a vegetable salad with carrot?
A vegetable salad with carrot commonly includes potato and peas, with corn, celery, or pickles added in some versions. Cut the vegetables into similar-sized pieces so the salad has an even texture and each serving gets a balanced mix.
How do you make a vegetable salad with carrot?
To make a vegetable salad with carrot, cook diced carrot, potato, and peas until tender but not mushy, then drain and cool them completely. Toss with a dressing of your choice and chill briefly before serving.
Should the vegetables in a vegetable salad with carrot be cooked or raw?
The vegetables in a vegetable salad with carrot can be cooked or raw, depending on the style. The familiar creamy version uses cooked, cooled vegetables; a fresher crunchy version can use raw grated carrot and finely chopped vegetables.
What dressing works best for a vegetable salad with carrot?
A vegetable salad with carrot works well with a creamy yogurt dressing, mayonnaise, or a mixture of both. For a lighter, sharper version, use lemon juice and olive oil; add the dressing gradually to keep the vegetables from becoming soggy.
How do you keep a vegetable salad with carrot from getting watery?
To keep a vegetable salad with carrot from getting watery, drain cooked vegetables thoroughly and let them cool before adding dressing. Pat wet ingredients such as pickles dry, and dress the salad close to serving time rather than well in advance.
Can you make a vegetable salad with carrot ahead of time?
Yes, you can prepare a vegetable salad with carrot ahead by cooking and chilling the vegetables in advance. For the best texture, keep the dressing separate and mix it in shortly before serving, especially if the salad contains fresh herbs.
How long does a vegetable salad with carrot last in the fridge?
A vegetable salad with carrot generally keeps for about 2–3 days in a covered container in the refrigerator. If it contains a dairy- or mayonnaise-based dressing, return it to the fridge promptly and discard it if its smell or texture changes.
Can you use frozen vegetables in a vegetable salad with carrot?
Yes, frozen peas or mixed vegetables can be used in a vegetable salad with carrot. Cook them according to the package directions, drain them very well, and cool them before mixing; adding them while still frozen can make the salad watery.
Is a vegetable salad with carrot the same as Russian salad?
Not necessarily: a vegetable salad with carrot is a broad description, while Russian salad usually refers to a particular creamy mixture of diced vegetables, often including potato and peas. Recipes vary by country, so the name alone does not guarantee identical ingredients.
What can you serve with a vegetable salad with carrot?
A vegetable salad with carrot pairs well with grilled chicken, fish, or meat, and can also accompany sandwiches or savory pastries. Its creamy versions suit simply seasoned main dishes particularly well, while a lemon-and-oil version works with richer foods.
Vegetable salad with carrot Vitamins & Minerals
Vitamins
Vitamin K
84µg · 70% DV
Vitamin A
420µg · 47% DV
Vitamin C
21.6mg · 24% DV
Folate
42µg · 11% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
264mg · 8% DV
Phosphorus
38mg · 5% DV
Sodium
48mg · 2% DV
Vegetable salad with carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable salad with carrot
To burn the 54 calories in 1 cup (medium) (120 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 Vegetable salad with carrot?
Vegetable salad with carrot is an everyday combination rather than a dish tied to one particular region. It brings carrot together with other vegetables; the carrot is often grated or finely sliced, while the rest may be raw or cooked, depending on the recipe.
It works as a fresh side with a main meal or as part of a larger spread. A simple dressing of lemon and olive oil lets the vegetables’ crisp textures and the carrot’s mild sweetness come through. The mix provides fibre and vitamins while staying low in calories. For a more filling lunch, serve it with chickpeas or alongside a grain dish.
How Nutritious Is Vegetable salad with carrot?
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 Vegetable salad with carrot 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 with carrot Contain Allergens?
No known major allergens
Which Diets Is Vegetable salad with carrot 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 with carrot Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.