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Mixed salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 4.7 g | 9% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 153 kcal |
| 2 tablespoon (diced) | 30 g | 26 kcal |
| 1 piece (whole) | 35 g | 30 kcal |
| 1 cup (chopped) | 70 g | 59 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (small) | 120 g | 102 kcal |
| 1 serving (large) | 260 g | 221 kcal |
Calculated from 85 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 153 calories in 1 serving (medium) (180 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.
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.
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.
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.
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.
No known major allergens
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
SATURATED
1.44g
MONOUNSATURATED
4.86g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 15.4:1
Above the ideal 4:1 (15.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.