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Waitrose salad Calories
Mixed greens, low calorie, source of fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Waitrose salad (40 g) has 7 calories. That works out to 18 calories per 100 g. It contains 1 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Waitrose salad Nutrition Facts
Selected: 1 cup (medium) · 40 g
7
KCAL / 40G
Carbs
1g
· 0% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 29% · Fat 13%
Waitrose salad nutrition facts table · 1 cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0.7 g | 3% |
| Protein | 0.5 g | 1% |
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 Waitrose salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 40 g | 7 kcal |
| ½ cup (small) | 20 g | 4 kcal |
| 1 piece (small) | 30 g | 5 kcal |
| 1 serving (medium) | 50 g | 9 kcal |
| 2 cup (large) | 80 g | 14 kcal |
| 100 g | 100 g | 18 kcal |
| 1 pack (whole) | 120 g | 22 kcal |
| 1 bottle (jumbo) | 200 g | 36 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Waitrose salad
What is Waitrose salad?
Waitrose salad refers to salad products sold by Waitrose, not one fixed recipe. The name may cover different mixes or types, so check the product name and ingredient list on the pack to find out exactly what you have.
What leaves are in Waitrose salad?
The leaves in Waitrose salad vary by product; some packs contain a mix, while others may feature a particular type of leaf. Check the pack’s ingredient list rather than assuming every Waitrose salad has the same contents.
Do you need to wash Waitrose salad before eating it?
Wash Waitrose salad unless its packaging says it is washed or ready to eat. If the pack gives washing or serving instructions, follow those; otherwise rinse the leaves under clean running water and drain them before serving.
How should you store Waitrose salad after opening?
Keep Waitrose salad refrigerated and follow the storage directions on its pack. After opening, seal the bag or transfer the leaves to a covered container; excess moisture can make salad leaves deteriorate faster.
How long does Waitrose salad last once opened?
How long Waitrose salad lasts after opening depends on the specific product and its packaging instructions. Keep it chilled and use it within the stated period; discard it if the leaves become slimy, smell unpleasant, or show clear signs of spoilage.
Can you freeze Waitrose salad?
Freezing Waitrose salad is generally not worthwhile. Once thawed, the leaves tend to lose their crisp texture and release water, so use them fresh and keep any leftovers refrigerated according to the pack instructions.
What can you serve with Waitrose salad?
Waitrose salad works as a side for many meals or as a base for a fuller salad. Add a dressing just before serving, or put the leaves in a sandwich or wrap so they stay crisp rather than becoming soggy.
Can you cook Waitrose salad leaves?
Yes, Waitrose salad leaves can be cooked, although they are usually served raw. Add them near the end of cooking to wilt them briefly; prolonged heat can make delicate mixed leaves limp and watery.
Can you eat wilted Waitrose salad?
Slightly limp Waitrose salad may still be usable if it has no slime, mould, or unpleasant smell; cooked dishes are a better use for less-crisp leaves. Throw it away if you notice any of those spoilage signs.
Should you dress Waitrose salad before serving?
Dress Waitrose salad just before serving. Adding dressing too early can make the leaves limp and watery; if you are packing the salad to eat later, carry the dressing separately and toss it in at mealtime.
Waitrose salad Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Vitamin A
88µg · 10% DV
Folate
28µg · 7% DV
Vitamin C
4.8mg · 5% DV
Minerals
Manganese
0.08mg · 3% DV
Potassium ⭐
96mg · 3% DV
Iron
0.44mg · 2% DV
Copper
0.02mg · 2% DV
Sodium
6mg · 0% DV
Waitrose salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Waitrose salad
To burn the 7 calories in 1 cup (medium) (40 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 Waitrose salad?
Waitrose salad is a retail salad product made with mixed greens; the exact leaves can vary by pack. The flavour is fresh and mild, with the gentle, slightly grassy taste typical of salad leaves and a light, crisp texture.
In the UK, mixed leaves are commonly served as a side with a main meal, tossed with dressing, or added to sandwiches and wraps. This is a low-calorie choice and provides fibre; it contains 18 calories per 100 g. Add beans, egg or cheese if you want a more filling meal, and dress the leaves just before serving to help keep them crisp.
How Nutritious Is Waitrose salad?
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 Waitrose 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 Waitrose salad Contain Allergens?
No known major allergens
Which Diets Is Waitrose 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
Waitrose salad Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.