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A bowl of mixed leafy greens topped with chopped tomato, cucumber, shredded carrot and thin slices of red onion, with the vegetables arranged in bright, contrasting colours.
●Low GI

Zenith salad Calories

Mixed salad

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

85kcal

GI

15low

POTASSIUM · 100 G

240mg

FIBER · 100 G

2.1g

Quick answer

1 serving (medium) of Zenith salad (180 g) has 153 calories. That works out to 85 calories per 100 g. It contains 12.2 g of carbs, 4.7 g of protein, 9.7 g of fat and 3.8 g of fiber. Its 104.4 µg of Vitamin K covers 87% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Zenith salad Nutrition Facts

Selected: 1 serving (medium) · 180 g

153

KCAL / 180G

Carbs

12.2g

· 4% DV

Protein

4.7g

· 9% DV

Fat

9.7g

· 12% DV

Fiber

3.8g

· 14% DV

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

Calories come from: Carbs 32% · Protein 12% · Fat 56%

Zenith salad nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories153 kcal
Total fat9.7 g12%
Saturated fat1.44 g7%
Trans fat0 g
Sodium378 mg16%
Total carbohydrate12.2 g4%
Fiber3.8 g14%
Protein4.7 g9%

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 Serving of Zenith salad?

ServingAmountCalories
1 serving (medium)180 g153 kcal
2 tablespoon (diced)30 g26 kcal
1 piece (whole)35 g30 kcal
1 cup (chopped)70 g59 kcal
100 g100 g85 kcal
1 serving (small)120 g102 kcal
1 serving (large)260 g221 kcal

Calculated from 85 calories per 100 g.

Frequently Asked Questions About Zenith salad

What is Zenith salad?

Zenith salad is a mixed salad, but the name does not identify one universally fixed recipe. Its ingredients can vary by cook or restaurant, so the name alone does not tell you exactly which vegetables or toppings will be included.

Is Zenith salad a good choice for lunch?

Yes, Zenith salad can be part of lunch, especially alongside a filling main or a protein-rich side. A bowl of vegetables may not keep everyone satisfied on its own, so pair it with something substantial if it is your main meal.

What dressing goes well with Zenith salad?

A simple lemon-and-olive-oil dressing works well with Zenith salad because it complements fresh vegetables without overwhelming them. Toss it in shortly before serving, or offer the dressing on the side to keep the leaves crisp.

Can you make Zenith salad ahead of time?

Yes, you can prep Zenith salad ahead by washing, drying, and cutting the vegetables, then storing them covered in the refrigerator. Keep the dressing separate and add it just before eating to prevent the salad from turning soggy.

What should you serve with Zenith salad?

Zenith salad pairs well with grilled food, sandwiches, or soup. Since its exact ingredients vary, choose a side that complements the version you have; a warm main dish makes the fresh vegetables a useful contrast.

How do you keep Zenith salad from getting soggy?

Keep Zenith salad dry and add the dressing only when you are ready to eat. Dry washed vegetables thoroughly, store them in a covered container in the refrigerator, and avoid letting cut ingredients sit in dressing.

Can you use different vegetables in Zenith salad?

Yes, you can swap vegetables in Zenith salad because there is no single standard ingredient list for the dish. Use fresh vegetables that work well together, and cut firmer ones into smaller pieces so the salad is easy to eat.

Can Zenith salad be frozen?

No, freezing Zenith salad is not recommended. Fresh vegetables lose their crisp texture and release water as they thaw, leaving the salad limp; prepare only what you expect to eat and refrigerate leftovers instead.

Is Zenith salad filling enough to eat on its own?

Sometimes, but Zenith salad may not be filling enough as a standalone meal, particularly if it is mostly vegetables. Add a substantial side such as beans, eggs, or grilled protein to make lunch more satisfying.

How long does leftover Zenith salad last in the fridge?

Leftover Zenith salad is best eaten by the next day when stored covered in the refrigerator. Salad that has already been dressed may soften sooner, and discard it if it smells off or shows signs of spoilage.

Zenith salad Vitamins & Minerals

Vitamins

Vitamin K

104.4µg · 87% DV

Vitamin A

324µg · 36% DV

Vitamin C

21.6mg · 24% DV

Vitamin E

2.88mg · 19% DV

Minerals

Manganese

0.4mg · 17% DV

Sodium

378mg · 16% DV

Copper

0.14mg · 16% DV

Potassium ⭐

432mg · 13% DV

Zenith salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

3.6
Low

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

How to Burn Off Zenith salad

To burn the 153 calories in 1 serving (medium) (180 g):

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

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

What is Zenith salad?

Zenith salad is a mixed vegetable salad, but the name does not point to a standard regional recipe or a fixed list of ingredients. Its vegetables and dressing can vary, so it is best understood as a flexible salad rather than a traditional dish with one definitive origin.

Serve it alongside a main meal or enjoy it as a light lunch; crisp, fresh ingredients give it a refreshing contrast to warm or richer foods. It provides 2.1 g of fibre per 100 g, with its overall nutritional profile depending partly on the dressing and mix used. For a more filling meal, pair it with beans, grains or bread; use the dressing sparingly if you want to keep the meal lighter.

How Nutritious Is Zenith salad?

Nutrient density

High

72/ 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

46/ 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.

Is Zenith 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 Zenith 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 Zenith 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

Zenith salad Fat Profile

SATURATED

1.44g

MONOUNSATURATED

4.86g

POLYUNSATURATED

2.52g

⚖️

Omega 6:3 ratio 15.4:1

Above the ideal 4:1 (15.4:1).

Compare Zenith salad

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Foods Similar to Zenith salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

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20 kcal

🥗

Potato Salad

110 kcal

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Arugula

25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.