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Winter salad with chia seeds Calories
Seasonal vegetables, chia seeds, source of fiber and vitamins
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Winter salad with chia seeds (120 g) has 96 calories. That works out to 80 calories per 100 g. It contains 10.2 g of carbs, 3.4 g of protein, 3.8 g of fat and 5.6 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Winter salad with chia seeds Nutrition Facts
Selected: 1 cup (medium) · 120 g
96
KCAL / 120G
Carbs
10.2g
· 4% DV
Protein
3.4g
· 7% DV
Fat
3.8g
· 5% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 15% · Fat 39%
Winter salad with chia seeds nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 5.6 g | 20% |
| Protein | 3.4 g | 7% |
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 Winter salad with chia seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 96 kcal |
| 1 cup (small) | 80 g | 64 kcal |
| 100 g | 100 g | 80 kcal |
| 1 piece (medium) | 100 g | 80 kcal |
| 1 serving (medium) | 150 g | 120 kcal |
| 1 cup (large) | 180 g | 144 kcal |
| 1 serving (large) | 200 g | 160 kcal |
| 1 bottle (large) | 250 g | 200 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Winter salad with chia seeds
How do you make winter salad with chia seeds?
Make winter salad with chia seeds by tossing chopped seasonal vegetables with a simple dressing and chia seeds. Shredded cabbage, carrot, and beet make a crisp base; finish with olive oil, lemon juice, and seasoning just before serving.
What vegetables go in winter salad with chia seeds?
Winter salad with chia seeds works well with sturdy winter vegetables such as cabbage, carrots, beetroot, kale, and Brussels sprouts. Add leafy greens or citrus for contrast, choosing a mix that stays crisp under the dressing.
Do you need to soak chia seeds for winter salad with chia seeds?
No, you do not need to soak chia seeds for winter salad with chia seeds. Sprinkle them on dry for a little crunch, or stir them into the dressing and let it stand briefly if you want the dressing to thicken.
What dressing is best for winter salad with chia seeds?
A lemon-and-olive-oil dressing is a good match for winter salad with chia seeds. Its brightness balances earthy roots and cabbage; a little mustard or maple syrup can round it out. Add the dressing gradually because chia seeds absorb liquid.
Can you make winter salad with chia seeds ahead of time?
Yes, you can prep the vegetables for winter salad with chia seeds ahead of time. Keep them covered and chilled, then add the dressing and chia seeds shortly before eating to preserve crunch and prevent the salad from turning watery.
How do you keep winter salad with chia seeds from getting soggy?
Keep winter salad with chia seeds crisp by drying washed vegetables thoroughly and dressing them just before serving. Store the dressing separately, especially if the salad contains leafy greens, and add the chia seeds at the end so they do not thicken the dressing too early.
Can you add fruit to winter salad with chia seeds?
Yes, fruit works well in winter salad with chia seeds. Orange segments, apple slices, or pomegranate seeds add sweetness and contrast with cabbage and root vegetables; add juicy fruit close to serving so it does not release too much liquid.
What can you serve with winter salad with chia seeds?
Serve winter salad with chia seeds alongside soup, roasted vegetables, beans, or grilled fish or chicken. For a more filling plant-based meal, add chickpeas or lentils and a slice of whole-grain bread.
How long does winter salad with chia seeds last in the fridge?
Winter salad with chia seeds keeps best when the vegetables and dressing are stored separately in covered containers in the fridge. Once dressed, it softens as it sits, so eat it promptly; discard it if it has been left out for an extended time.
Can you use frozen vegetables in winter salad with chia seeds?
You can use some thawed vegetables in winter salad with chia seeds, but they are usually softer and release more water than fresh ones. Thaw and drain them thoroughly, and choose vegetables that hold their texture rather than adding them straight from frozen.
Winter salad with chia seeds Vitamins & Minerals
Vitamins
Vitamin K
132µg · 110% DV
Vitamin C
26.4mg · 29% DV
Vitamin A
216µg · 24% DV
Folate
66µg · 17% DV
Minerals
Manganese
0.38mg · 17% DV
Magnesium
58mg · 14% DV
Phosphorus
94mg · 13% DV
Calcium
132mg · 13% DV
Potassium ⭐
408mg · 12% DV
Sodium
78mg · 3% DV
Winter salad with chia seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Winter salad with chia seeds
To burn the 96 calories in 1 cup (medium) (120 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 Winter salad with chia seeds?
Winter salad with chia seeds brings seasonal vegetables together with a sprinkling of chia. It is not tied to one fixed recipe, so the vegetables can vary with the season and what is available. The seeds add a mild, earthy note and a little texture; they soften as they sit in the dressing. A simple lemon-and-olive-oil dressing lets the vegetables shine.
Serve it as a fresh side with a main meal, or make it more substantial with beans or lentils. Its fibre content is a useful part of its nutritional appeal, while the vegetables contribute freshness and variety. It suits anyone looking for a plant-based salad; add dressing gradually if you prefer to keep it lighter.
How Nutritious Is Winter salad with chia seeds?
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
High
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 Winter salad with chia seeds 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 with chia seeds Contain Allergens?
No known major allergens
Which Diets Is Winter salad with chia seeds 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
Winter salad with chia seeds Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.6g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.