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Spicy salad mix Calories
Low calorie, contains fiber, mildly spicy
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Spicy salad mix (85 g) has 19 calories. That works out to 22 calories per 100 g. It contains 3.2 g of carbs, 1.1 g of protein, 0.3 g of fat and 1.5 g of fiber. Its 66.3 µg of Vitamin K covers 55% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spicy salad mix Nutrition Facts
Selected: 1 cup (chopped) · 85 g
19
KCAL / 85G
Carbs
3.2g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 22% · Fat 14%
Spicy salad mix nutrition facts table · 1 cup (chopped) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 19 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 1.1 g | 2% |
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 Chopped Spicy salad mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 85 g | 19 kcal |
| 1 piece (mini) | 30 g | 7 kcal |
| 1 serving (small) | 50 g | 11 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (medium) | 100 g | 22 kcal |
| 1 pack (small) | 150 g | 33 kcal |
| 2 cup (chopped) | 170 g | 37 kcal |
| 1 serving (large) | 180 g | 40 kcal |
| 1 pack (large) | 250 g | 55 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Spicy salad mix
What goes into spicy salad mix?
Spicy salad mix usually combines chopped vegetables such as tomatoes, cucumber, peppers, onion and herbs with chilli or another spicy seasoning. Recipes vary, so the exact ingredients depend on the mix; lemon juice and olive oil are common additions.
Is spicy salad mix the same as salsa?
No, spicy salad mix is not necessarily the same as salsa. Salsa is usually a specific chopped or blended condiment, while a spicy salad mix can contain a wider variety of vegetables and be served as a side salad.
How do you make spicy salad mix less hot?
Add more chopped, non-spicy vegetables to make spicy salad mix milder. If you are preparing it from scratch, remove the chilli seeds and pale inner ribs; serving it with a dairy-based dip can also ease the burning sensation.
What should you serve with spicy salad mix?
Spicy salad mix pairs well with grilled meat or chicken, kebabs, beans and other mild main dishes. Its fresh, sharp flavour also works as a side for flatbread or as part of a mezze-style spread.
Why does spicy salad mix get watery?
Spicy salad mix gets watery because cut tomatoes and cucumbers release liquid, especially after salt is added. Dry washed vegetables well, and add salt and dressing shortly before serving to help the salad stay crisp.
Can you make spicy salad mix ahead of time?
Yes, you can chop the vegetables for spicy salad mix ahead and keep them covered in the refrigerator. For the best texture, add tomatoes, salt and dressing close to serving, since they can make the mix watery.
Should you dress spicy salad mix with oil or lemon?
Either works for spicy salad mix: lemon juice gives it a brighter, sharper taste, while olive oil adds richness. Add the dressing shortly before eating so the chopped vegetables stay crisp rather than sitting in liquid.
How should you wash vegetables for spicy salad mix?
Rinse each vegetable for spicy salad mix under clean running water before chopping, then dry it well with a clean towel or salad spinner. Washing after cutting can make the pieces waterlogged and dilute the dressing.
How long does spicy salad mix last in the fridge?
Spicy salad mix usually keeps for about 1–2 days in a covered container in the refrigerator. Its texture can deteriorate sooner once dressed, so discard it if it develops an unusual smell or appearance.
Can spicy salad mix be frozen?
Freezing spicy salad mix is not recommended. Ingredients such as tomatoes and cucumber tend to turn soft and release water after thawing, so the salad loses its fresh, crunchy texture.
Spicy salad mix Vitamins & Minerals
Vitamins
Vitamin K
66.3µg · 55% DV
Vitamin A
157.25µg · 17% DV
Vitamin C
10.2mg · 11% DV
Folate
32.3µg · 8% DV
Minerals
Manganese
0.15mg · 7% DV
Potassium ⭐
179mg · 5% DV
Copper
0.04mg · 4% DV
Iron
0.77mg · 4% DV
Sodium
81mg · 4% DV
Spicy salad mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spicy salad mix
To burn the 19 calories in 1 cup (chopped) (85 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 Spicy salad mix?
Spicy salad mix brings chopped vegetables together with chilli or other hot seasonings; the exact blend can vary by product. It adds a fresh, lively contrast to grilled foods, sandwiches and wraps, and can also be served as a simple side salad. In Turkey, vegetable mixes of this kind often accompany a home-cooked meal or a spread of grilled dishes, while elsewhere they work just as easily alongside everyday lunches and dinners.
Expect a crisp, juicy texture with a gentle kick rather than a heavy, rich salad. It is low in calories and contributes some fibre, making it an easy way to add vegetables to a meal. Pair it with beans, grains or a protein of your choice for a more filling plate; you can adjust any added oil or salt to suit your taste.
How Nutritious Is Spicy salad mix?
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 Spicy salad mix 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 Spicy salad mix Contain Allergens?
No known major allergens
Which Diets Is Spicy salad mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Spicy salad mix Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.