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Winter season salad Calories
Fresh, light salad made with seasonal winter vegetables
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Winter season salad (90 g) has 38 calories. That works out to 42 calories per 100 g. It contains 6.5 g of carbs, 1.3 g of protein, 1 g of fat and 2.6 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Winter season salad Nutrition Facts
Selected: 1 cup (medium) · 90 g
38
KCAL / 90G
Carbs
6.5g
· 2% DV
Protein
1.3g
· 3% DV
Fat
1g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 13% · Fat 22%
Winter season salad nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 34 mg | 1% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 1.3 g | 3% |
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 season salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 38 kcal |
| 1 cup (small) | 60 g | 25 kcal |
| 1 piece (small) | 70 g | 29 kcal |
| 100 g | 100 g | 42 kcal |
| 1 serving (medium) | 120 g | 50 kcal |
| 1 cup (large) | 130 g | 55 kcal |
| 1 piece (large) | 150 g | 63 kcal |
| 1 serving (large) | 200 g | 84 kcal |
| 1 bottle (large) | 250 g | 105 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Winter season salad
What goes in a winter season salad?
A winter season salad can include sturdy seasonal vegetables such as cabbage, carrots, beetroot, radishes, and leafy greens. Add fruit such as apple, pear, or citrus for contrast, and choose ingredients that are fresh and available where you live.
How do you make a winter season salad?
To make a winter season salad, wash and thoroughly dry the vegetables, then shred or thinly slice the firmer ones and toss them with greens. Add the dressing just before serving so the vegetables stay crisp rather than turning limp.
What dressing goes best with a winter season salad?
A bright vinaigrette of olive oil and lemon juice or vinegar works well with a winter season salad. A little mustard or honey can round out the sharpness, while pomegranate molasses gives it a tangy, fruitier flavor.
Can you add citrus fruit to a winter season salad?
Yes, citrus works especially well in a winter season salad. Orange or grapefruit segments bring juicy sweetness that balances cabbage and bitter greens; remove excess juice and add the fruit shortly before serving to keep the salad from becoming watery.
Can you make a winter season salad ahead of time?
Yes, you can prep a winter season salad ahead by washing and chopping the sturdy vegetables and storing them separately from delicate greens and dressing. Combine everything shortly before serving; dressed greens soften quickly, even when refrigerated.
How do you keep a winter season salad from getting soggy?
Dry the vegetables thoroughly and wait to add salt and dressing until serving to keep a winter season salad from getting soggy. If using juicy ingredients such as citrus or grated beetroot, drain excess liquid before tossing them in.
Can you use roasted vegetables in a winter season salad?
Yes, roasted vegetables make a winter season salad heartier and add a sweet, caramelized flavor. Let them cool before mixing them with leafy greens, since adding them hot can wilt the leaves; roasted squash, beetroot, or carrots are good options.
What protein can you add to a winter season salad to make it a meal?
Beans, lentils, chickpeas, boiled eggs, or grilled chicken can turn a winter season salad into a more filling meal. Add the protein after the vegetables and keep the dressing light enough to complement, rather than overpower, the seasonal flavors.
What should you serve with a winter season salad?
A winter season salad pairs well with soups, roasted vegetables, grain dishes, and grilled fish or meat. Its fresh crunch can balance richer meals, while adding beans or lentils makes it substantial enough to serve as a main dish.
How do you keep cabbage crisp in a winter season salad?
Slice cabbage thinly and keep it dry to preserve its crunch in a winter season salad. If you prefer a softer texture, briefly massage it with a little dressing, but do this shortly before serving so it does not lose too much bite.
Winter season salad Vitamins & Minerals
Vitamins
Vitamin K
108µg · 90% DV
Vitamin A
288µg · 32% DV
Vitamin C
17.1mg · 19% DV
Folate
46.8µg · 12% DV
Minerals
Potassium ⭐
243mg · 7% DV
Manganese
0.14mg · 6% DV
Calcium
49mg · 5% DV
Phosphorus
29mg · 4% DV
Sodium
34mg · 1% DV
Winter season salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Winter season salad
To burn the 38 calories in 1 cup (medium) (90 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 season salad?
Winter season salad is a fresh, light dish made with vegetables that are in season during the colder months. It has no single established recipe or place of origin: the exact mix varies with local produce and household tradition, so versions differ from one table to another.
Serve it alongside a main course, or enjoy it as a simple lunch. Its crisp, fresh character works well with a straightforward dressing, and it can bring a vegetable-rich contrast to a warmer winter meal. It is relatively low in energy and provides fibre; pair it with beans, lentils or a grain-based dish if you want a more filling meal.
How Nutritious Is Winter season 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 Winter season 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 season salad Contain Allergens?
No known major allergens
Which Diets Is Winter season 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
Winter season salad Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.