1 serving (medium) of Winter salad (150 g) has 68 calories. That works out to 45 calories per 100 g. It contains 12.3 g of carbs, 2.6 g of protein, 1 g of fat and 4.4 g of fiber. Its 180 µg of Vitamin K covers 150% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.

What is Winter salad?

Winter salad is a flexible salad made from vegetables available in the colder months, rather than a dish with one fixed recipe or place of origin. This version combines finely cut purple cabbage, lettuce, carrot, radish and fresh herbs with a light dressing. The mix varies by region and by what is in season. Its crisp vegetables, peppery radish and fresh herbs make a bright contrast to richer winter meals. It works as a side at lunch or dinner, whether served with a roast, grilled food or a simple grain-based meal. The vegetables contribute fibre and vitamins, while the salad is relatively light; this version has 2.9 g of fibre per 100 g. For a more filling bowl, add beans or lentils, or keep the dressing modest if you want the vegetables to stand out.

Winter salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.2g

· 3% DV

Protein

1.7g

· 3% DV

Fat

0.7g

· 1% DV

Fiber

2.9g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 15% · Fat 14%

Winter salad Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

320µg · 36% DV

Vitamin C

28mg · 31% DV

Folate

38µg · 10% DV

Minerals

Potassium ⭐

320mg · 9% DV

Iron

1mg · 6% DV

Calcium

52mg · 5% DV

Phosphorus

37mg · 5% DV

How Nutritious Is Winter salad?

Nutrient density

Very high

80/ 100

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

53/ 100

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.

Winter salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Winter salad

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Winter 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 Winter salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Winter 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

Winter salad Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.11g

POLYUNSATURATED

0.12g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Winter salad

🥗vs🍅

Winter salad vs Tomato27 kcal more per 100 g

→🥗vs🥗

Winter salad vs Mixed Green Salad27 kcal more per 100 g

→🥗vs🫑

Winter salad vs Red Pepper14 kcal more per 100 g

→🥗vs🥄

Winter salad vs Boiled Beetroot1 kcal more per 100 g

→

Foods Similar to Winter salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Winter salad

How do you make winter salad?

Winter salad is made by combining crisp seasonal vegetables and adding dressing just before serving. Shred cabbage and carrot, slice radishes, add lettuce and fresh herbs, then toss with a simple lemon-and-olive-oil dressing.

What dressing goes with winter salad?

A bright citrus dressing works especially well with winter salad. Mix lemon juice with olive oil, salt and pepper; a little mustard can add sharpness, while a small splash of vinegar suits a sweeter or milder version.

What makes winter salad different from a regular salad?

Winter salad usually features sturdy cold-season produce, such as cabbage, carrot and radish, rather than relying on delicate summer vegetables. Its mix of crisp textures and tangy dressing makes it suited to seasonal meals and heartier sides.

Can you use roasted vegetables in winter salad?

Yes, roasted vegetables can go into winter salad, but let them cool before mixing them with lettuce and raw vegetables. Roasted squash, beet or sweet potato adds a softer, sweeter contrast; keep the dressing light so the bowl does not become heavy.

Why does winter salad turn watery?

Winter salad often turns watery when vegetables are still wet after washing or dressing and salt are added too early. Dry the leaves and sliced vegetables thoroughly, then toss with dressing shortly before serving to keep the texture crisp.

Can you make winter salad ahead of time?

Yes, you can prep winter salad ahead by washing, drying and chopping the sturdier vegetables, then refrigerating them separately from the dressing. Add lettuce, delicate herbs and dressing close to serving so they stay fresh rather than limp.

What can you serve with winter salad?

Winter salad pairs well with roasted chicken, grilled fish, beans or a warm grain dish. Its fresh crunch and tangy dressing balance rich mains, and adding a protein such as chickpeas can make the salad itself more substantial.

Can kale replace lettuce in winter salad?

Yes, kale can replace lettuce in winter salad and holds its texture well after dressing. Remove the tough stems, slice the leaves finely and massage them briefly with a little dressing to soften them before adding the other vegetables.

Is winter salad good for weight loss?

Winter salad can fit into a weight-loss meal because its vegetables add fiber and volume without making the dish heavy. For a more satisfying meal, pair it with a protein source and keep rich toppings and dressing portions modest.

Can winter salad be served as a main dish?

Yes, winter salad can work as a main dish when you add something filling, such as chickpeas, lentils, eggs or grilled chicken. The cabbage and other raw vegetables bring crunch, while the added protein makes the meal more substantial.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026