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Vinaigrette salad Calories
Classic Russian salad with potatoes, beets, carrots, peas, pickles, and olive oil-vinegar dressing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vinaigrette salad (150 g) has 135 calories. That works out to 90 calories per 100 g. It contains 21.8 g of carbs, 2.6 g of protein, 4.2 g of fat and 3.3 g of fiber. Its 16.5 mg of Vitamin C covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Vinaigrette salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
135
KCAL / 150G
Carbs
21.8g
· 8% DV
Protein
2.6g
· 5% DV
Fat
4.2g
· 5% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 8% · Fat 28%
Vinaigrette salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 375 mg | 16% |
| Total carbohydrate | 21.8 g | 8% |
| Fiber | 3.3 g | 12% |
| Protein | 2.6 g | 5% |
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 Vinaigrette salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 135 kcal |
| 2 tablespoon (chopped) | 30 g | 27 kcal |
| ½ cup (small) | 75 g | 68 kcal |
| 100 g | 100 g | 90 kcal |
| 1 piece (small) | 100 g | 90 kcal |
| 1 serving (large) | 200 g | 180 kcal |
| 1.5 cup (large) | 225 g | 203 kcal |
| 1 bottle (jumbo) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Vinaigrette salad
What is vinaigrette salad?
Vinaigrette salad is a traditional Eastern European, especially Russian, beet salad. A classic version combines cooked potatoes, beets, carrots and peas with pickles and an oil-and-vinegar dressing. It is usually served cold as a side dish.
How do you make vinaigrette salad?
Boil the beets, potatoes and carrots until tender, then cool and dice them. Mix with peas and chopped pickles, and dress with oil and vinegar. For less color transfer, toss the diced beets with a little oil before adding them last.
Is vinaigrette salad the same as Russian salad?
Vinaigrette salad is associated with Russian cuisine, but it is not the same as the mayonnaise-based salad often called Russian salad in English-speaking countries. Its defining ingredients are beets and a vinegar-and-oil dressing, rather than mayonnaise.
Where did vinaigrette salad originate?
Vinaigrette salad is a classic of Russian cuisine and is also eaten across parts of Eastern Europe. Recipes vary by household and region, but cooked beets, potatoes and pickles are characteristic ingredients.
Why is it called vinaigrette salad?
The name refers to the vinegar-based dressing traditionally used for vinaigrette salad. The word “vinaigrette” comes from French and means a vinegar dressing; over time, it also became the name of this distinctive beet salad.
How do you keep beets from staining vinaigrette salad?
To slow the color from spreading, coat the diced beets in a little oil and fold them into vinaigrette salad last. The other vegetables may still take on some color as the salad sits, but this step helps keep them more distinct.
Can you make vinaigrette salad ahead of time?
Yes, vinaigrette salad can be made ahead and chilled in a covered container. The flavors blend as it rests. If you want a brighter look, keep the beets separate and mix them in shortly before serving.
Can you freeze vinaigrette salad?
Freezing vinaigrette salad is not recommended. Potatoes and beets can become soft and watery after thawing, while the pickles lose their crunch. Refrigerate leftovers instead, and serve them chilled.
What kind of pickles go in vinaigrette salad?
Sour or dill cucumber pickles are the usual choice for vinaigrette salad. Their tart, savory flavor balances the mild potatoes and sweet beets; sweet pickles can make the finished salad taste noticeably different.
What do you serve with vinaigrette salad?
Vinaigrette salad works well alongside roasted or grilled meat, fish, or other savory mains. Its tangy vegetables provide contrast to richer dishes, and it can also be served on its own with bread as a light meal.
Vinaigrette salad Vitamins & Minerals
Vitamins
Vitamin C
16.5mg · 18% DV
Vitamin K
16.5µg · 14% DV
Vitamin A
120µg · 13% DV
Biotin
3.15µg · 11% DV
Minerals
Sodium
375mg · 16% DV
Copper
0.11mg · 12% DV
Potassium ⭐
330mg · 10% DV
Manganese
0.2mg · 9% DV
Vinaigrette salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vinaigrette salad
To burn the 135 calories in 1 cup (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 Vinaigrette salad?
Vinaigrette salad is a cold Russian vegetable salad made with cooked potatoes, beetroot and carrots, usually with peas and pickles, all tossed in an oil-and-vinegar dressing. Its vivid colour comes from the beetroot, while the pickles add a tangy, savoury contrast. Recipes vary by household, and the dressing is not necessarily a French-style vinaigrette.
It is commonly served chilled as a side dish or part of a spread, alongside other salads, bread or a main course. The vegetables make it a source of carbohydrates and fibre; a 100 g portion has 2.2 g of fibre. For a lighter version, use less oil and let the cooked vegetables cool before dressing so they hold their shape.
How Nutritious Is Vinaigrette salad?
Nutrient density
Medium
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 Vinaigrette 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 Vinaigrette salad Contain Allergens?
No known major allergens
Which Diets Is Vinaigrette salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vinaigrette salad Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.