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Vegetable salad with oil Calories
Provides fiber, vitamin C, and unsaturated fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable salad with oil (150 g) has 129 calories. That works out to 86 calories per 100 g. It contains 7.8 g of carbs, 1.8 g of protein, 10.6 g of fat and 3.2 g of fiber. Its 45 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Vegetable salad with oil Nutrition Facts
Selected: 1 serving (medium) · 150 g
129
KCAL / 150G
Carbs
7.8g
· 3% DV
Protein
1.8g
· 4% DV
Fat
10.6g
· 14% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 5% · Fat 72%
Vegetable salad with oil nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 3.2 g | 11% |
| 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 Vegetable salad with oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 129 kcal |
| ½ cup (chopped) | 60 g | 52 kcal |
| 100 g | 100 g | 86 kcal |
| 1 serving (small) | 100 g | 86 kcal |
| 1 cup (chopped) | 120 g | 103 kcal |
| 1.5 cup (chopped) | 180 g | 155 kcal |
| 2 cup (chopped) | 240 g | 206 kcal |
| 1 serving (large) | 250 g | 215 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Vegetable salad with oil
How do you make vegetable salad with oil?
Vegetable salad with oil is made by tossing chopped vegetables with oil and an acidic ingredient such as lemon juice or vinegar. Add the dressing shortly before serving so the vegetables stay crisp rather than releasing too much liquid.
What vegetables go well in vegetable salad with oil?
Tomatoes, cucumbers, bell peppers, and leafy greens work well in vegetable salad with oil. Add parsley, grated carrot, or thinly sliced onion for extra texture, choosing vegetables that are fresh and in season.
What oil is best for vegetable salad with oil?
Olive oil is a flavorful choice for vegetable salad with oil, especially when the dressing is simple. Use extra-virgin olive oil for a more pronounced taste, or a mild neutral oil if you want the vegetables to stand out.
Can you make vegetable salad with oil ahead of time?
Yes, you can wash and chop the vegetables for vegetable salad with oil ahead of time, but keep them chilled and undressed. Add the oil, lemon juice or vinegar, and salt just before serving to help preserve their texture.
Why does vegetable salad with oil get watery?
Vegetable salad with oil gets watery because cut vegetables, especially tomatoes and cucumbers, release juice, and salt draws out more moisture. Dry washed vegetables well and dress the salad right before serving to limit pooling.
Can you use vegetable salad with oil as a meal-prep salad?
Yes, vegetable salad with oil can be meal-prepped if you store the chopped vegetables and dressing separately. Keep cut vegetables refrigerated in a sealed container and toss them with the dressing when you are ready to eat.
What is the difference between vegetable salad with oil and vinaigrette salad?
Vegetable salad with oil describes vegetables dressed with oil, while a vinaigrette is a dressing made by combining oil with an acidic ingredient such as vinegar. A vegetable salad with oil can use vinaigrette, but it can also have a simpler dressing.
How can you make vegetable salad with oil more filling?
Add chickpeas, beans, cooked grains, or a boiled egg to make vegetable salad with oil more filling. These additions turn a side salad into a more substantial meal without changing the basic oil-and-vegetable preparation.
What can you serve with vegetable salad with oil?
Serve vegetable salad with oil alongside grilled fish, roasted meat, beans, or a grain-based main dish. Its fresh, lightly acidic dressing works especially well with richer or warmly seasoned foods.
Should you salt vegetable salad with oil before or after dressing it?
Salt vegetable salad with oil just before serving, along with or after the dressing. Salting cut vegetables too early draws out moisture, which can leave the salad limp and watery.
Vegetable salad with oil Vitamins & Minerals
Vitamins
Vitamin K
45µg · 38% DV
Vitamin C
30mg · 33% DV
Vitamin E
2.25mg · 15% DV
Folate
45µg · 11% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.27mg · 12% DV
Potassium ⭐
315mg · 9% DV
Phosphorus
45mg · 6% DV
Sodium
18mg · 1% DV
Vegetable salad with oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable salad with oil
To burn the 129 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 Vegetable salad with oil?
Vegetable salad with oil is a simple combination of chopped vegetables dressed with oil, often brightened with lemon juice or vinegar. The vegetables vary with the season and local custom; tomatoes, cucumber, peppers and leafy greens are common choices. Olive oil is often used, though the dressing can be made with other oils.
It works as a fresh side for everyday meals, grilled foods or fish, and can also be served as part of a larger spread. The vegetables contribute fibre and vitamin C, while the oil adds unsaturated fats and makes the salad more satisfying. For a lighter dressing, use a little less oil and bring the flavours together with lemon, vinegar or fresh herbs.
How Nutritious Is Vegetable salad with oil?
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 Vegetable salad with oil 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 oil Contain Allergens?
No known major allergens
Which Diets Is Vegetable salad with oil 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
Vegetable salad with oil Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.55g
POLYUNSATURATED
5.55g
Omega 6:3 ratio 67.5:1
Above the ideal 4:1 (67.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.