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Whole Grain Salad Calories
Vegetable whole-grain salad with fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole Grain Salad (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 36.2 g of carbs, 6.5 g of protein, 7.4 g of fat and 6.3 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whole Grain Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
6.5g
· 13% DV
Fat
7.4g
· 9% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 11% · Fat 28%
Whole Grain Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 6.3 g | 23% |
| Protein | 6.5 g | 13% |
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 Whole Grain Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| ½ cup (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 150 g | 192 kcal |
| 1 cup (medium) | 180 g | 230 kcal |
| 1 pack (medium) | 200 g | 256 kcal |
| 1 serving (large) | 250 g | 320 kcal |
| 1.5 cup (large) | 270 g | 346 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Whole Grain Salad
How do you make Whole Grain Salad?
Whole Grain Salad is made by cooking grains until tender but still firm, cooling them, then tossing them with chopped vegetables, herbs, and dressing. Add the dressing shortly before serving to keep the vegetables crisp and prevent the grains from becoming soggy.
What grains can you use in Whole Grain Salad?
Whole Grain Salad can use farro, wheat berries, brown rice, barley, quinoa, or bulgur. Cooking times vary, so cook each grain according to its needs and combine them only after cooling; this also helps keep the salad’s texture distinct.
What vegetables go in Whole Grain Salad?
Whole Grain Salad works well with cucumber, tomatoes, bell pepper, leafy greens, and fresh herbs such as parsley or mint. Choose vegetables that stay crisp, and remove excess liquid from watery ingredients so they do not soften the cooked grains.
Is Whole Grain Salad healthy?
Yes, Whole Grain Salad can be a nourishing meal because it combines whole grains with vegetables and provides fiber and plant protein. Add beans, lentils, or tofu if you want a more substantial plant-based meal.
How long does Whole Grain Salad last in the fridge?
Whole Grain Salad usually keeps for up to three days in a covered container in the refrigerator. Store the dressing separately when possible, and discard the salad if it has been left at room temperature for an extended period.
Can you make Whole Grain Salad ahead of time?
Yes, Whole Grain Salad is suitable for meal prep. Cook and cool the grains in advance, then refrigerate them separately from delicate greens and dressing; combine everything shortly before eating for a fresher texture.
What dressing is best for Whole Grain Salad?
A lemon-and-olive-oil dressing with mustard, garlic, or fresh herbs pairs well with Whole Grain Salad. Add it gradually because cooked grains absorb dressing as they sit, and taste again before serving.
How do you keep Whole Grain Salad from getting soggy?
Keep Whole Grain Salad from getting soggy by cooling the grains fully, draining them well, and storing wet ingredients and dressing separately. Add delicate leaves and dressing just before serving, especially when packing the salad for lunch.
What can you serve with Whole Grain Salad?
Whole Grain Salad can be served as a side with roasted vegetables, grilled fish, or chicken, or as a main with chickpeas or lentils. For a simple meal, pair it with soup and add a protein-rich topping if needed.
Can Whole Grain Salad help with weight loss?
Whole Grain Salad may support fullness because whole grains and vegetables provide fiber, but it does not cause weight loss on its own. Creamy dressings, large amounts of oil, and rich toppings can make a serving more energy-dense.
Whole Grain Salad Vitamins & Minerals
Vitamins
Vitamin K
34.2µg · 29% DV
B1
0.25mg · 21% DV
B3
3.24mg · 20% DV
Vitamin C
15.3mg · 17% DV
Minerals
Manganese
1.4mg · 61% DV
Selenium
17µg · 31% DV
Copper
0.27mg · 30% DV
Phosphorus
194mg · 28% DV
Sodium
333mg · 14% DV
Potassium ⭐
369mg · 11% DV
Whole Grain Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Grain Salad
To burn the 230 calories in 1 serving (medium) (180 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 Whole Grain Salad?
Whole Grain Salad brings cooked whole grains together with vegetables, herbs and a dressing. It has no single place of origin or fixed recipe: versions appear in many cuisines, using grains such as bulgur, brown rice or farro, depending on what is familiar locally. The grains give the salad a pleasantly chewy base, balanced by crisp vegetables and a bright, often lemony dressing. Serve it as a light lunch or as a side with roasted vegetables, grilled foods or beans; it also travels well for packed lunches. It offers fibre and plant protein, with 3.5 g of fibre per 100 g. For a lighter bowl, use dressing sparingly and add extra vegetables.
How Nutritious Is Whole Grain 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 Whole Grain 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 Whole Grain Salad Contain Allergens?
Contains these allergens:
Which Diets Is Whole Grain Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole Grain Salad Fat Profile
SATURATED
0.99g
MONOUNSATURATED
4.46g
POLYUNSATURATED
1.03g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.