1 cup (medium) of Salad with oil (90 g) has 99 calories. That works out to 110 calories per 100 g. It contains 3.8 g of carbs, 1.2 g of protein, 8.3 g of fat and 1.6 g of fiber. Its 67.5 µg of Vitamin K covers 56% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Salad with oil Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

1.3g

· 3% DV

Fat

9.2g

· 12% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 16% · Protein 5% · Fat 79%

Salad with oil Vitamins & Minerals

Vitamins

Vitamin K

75µg · 63% DV

Vitamin A

220µg · 24% DV

Vitamin C

14mg · 16% DV

Vitamin E

2.1mg · 14% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

220mg · 6% DV

Phosphorus

32mg · 5% DV

Calcium

38mg · 4% DV

How Nutritious Is Salad with oil?

Nutrient density

High

60/ 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

40/ 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.

Salad with oil 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 Salad with oil

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Salad with oil 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 Salad with oil 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 Salad with oil 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

Salad with oil Fat Profile

SATURATED

1.3g

MONOUNSATURATED

6.2g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 10.6:1

Above the ideal 4:1 (10.6:1).

Compare Salad with oil

957vs🍅

Salad with oil vs Tomato92 kcal more per 100 g

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Salad with oil vs Mixed Green Salad92 kcal more per 100 g

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Salad with oil vs Red Pepper79 kcal more per 100 g

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Salad with oil vs Boiled Beetroot66 kcal more per 100 g

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Foods Similar to Salad with oil

🍅

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 Salad with oil

Will an oil-dressed salad become watery if it sits?

Yes. Salt and acidic ingredients draw water from vegetables, so add salt and dressing just before serving for the best texture.

How long does oil-dressed salad keep in the fridge?

Undressed, washed, and thoroughly dried ingredients usually keep for 2–3 days in an airtight container. Once dressed with oil, lemon, or vinegar, the salad is best eaten the same day.

Can salad with oil be frozen?

No. Leafy greens and watery vegetables become limp and release water after thawing, so prepared salad does not freeze well. Store leftover dressing separately instead.

Does adding oil help the body absorb nutrients from salad?

Yes. Dietary fat helps the body absorb fat-soluble vitamins and carotenoids found in leafy and colourful vegetables, including vitamins A, E, and K.

What can I add to an oil-dressed salad to make it more filling?

Add a protein source such as chickpeas, lentils, beans, tofu, eggs, cheese, fish, chicken, or yoghurt-based toppings. Wholegrain bread, quinoa, bulgur, or another high-fibre grain can make it a more complete meal.

Can salad with oil be a main meal?

A salad made only with vegetables and oil may not be substantial enough as a main meal. Adding protein and, when needed, a complex carbohydrate makes it more balanced and satisfying.

Is an oil-dressed salad better before or after exercise?

A small, lightly dressed salad can work before exercise as part of a meal, but a large high-fat or high-fibre salad may cause digestive discomfort during training. After exercise, it pairs well with a meal containing protein and carbohydrate.

Is it bad to eat salad with oil at night?

For most people, no. However, a large portion, heavy dressing, onion, or garlic may worsen reflux or bloating in sensitive people, so a smaller and lighter salad may be more comfortable late at night.

Do lemon juice or vinegar destroy the vitamins in salad?

No. Lemon juice and vinegar do not destroy the vitamins in salad; prolonged storage after chopping and dressing is more likely to reduce vitamin C over time.

Who should be careful with oil-dressed salad?

People with gallbladder problems, sensitivity to fatty foods, or reflux may tolerate lighter dressings better. Those taking blood-thinning medication should keep their intake of dark leafy greens consistent and seek personalised advice from their clinician.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026