1 serving (150 grams) contains 50 calories, 2.0 grams of protein, 0.5 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
78.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 78.9 mg | 3% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 7.9 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 552.1 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Fresh vegetable salad
Fresh vegetable salad is a globally appreciated dish that typically consists of raw, chopped vegetables like lettuce, spinach, carrots, cucumbers, and tomatoes. Originating as a staple in Mediterranean and Middle Eastern cuisines, it has been adapted worldwide due to its simplicity, versatility, and nutrient density. Packed with dietary fiber, vitamins (such as A, C, and K), minerals like potassium, and antioxidants, vegetable salad provides essential nutrients while being low in calories. This makes it a popular choice for those seeking a healthy, balanced diet. The blending of fresh vegetables creates a vibrant dish that supports hydration, digestion, and overall wellness.
Health Benefits
- Rich in dietary fiber, which supports digestive health and aids in maintaining healthy blood sugar levels.
- High in vitamin C, an antioxidant that strengthens the immune system and promotes skin health.
- Contains vitamin A from dark leafy greens like spinach, which supports eye health and boosts immunity.
- Provides potassium, a mineral that helps regulate blood pressure and supports muscle function.
- Offers antioxidants like lycopene from tomatoes that may reduce the risk of chronic diseases.
Dietary Considerations
Selection and Storage
Store uncut, raw vegetables in the refrigerator to maintain freshness for up to a week. Once prepared, consume the salad within 1-2 days and keep it refrigerated to prevent spoilage.
Common Questions About Fresh vegetable salad Nutrition
What is the nutritional content of a fresh vegetable salad?
A fresh vegetable salad typically provides about 25-50 calories per cup, depending on the mix of vegetables and dressings used. It's low in protein, usually containing less than 2 grams per cup, but rich in fiber, vitamin C, vitamin A, and potassium. The exact nutrient profile depends on the specific vegetables included, with leafy greens, tomatoes, and peppers being especially nutrient-dense options.
Is fresh vegetable salad compatible with a keto diet?
Fresh vegetable salad can be compatible with a keto diet if it primarily consists of low-carb vegetables like spinach, lettuce, cucumbers, and peppers. Be cautious with higher-carb vegetables like carrots and tomatoes, and avoid sugary dressings. A single cup of mixed low-carb salad typically contains 3-5 grams of net carbs.
What are the health benefits of eating fresh vegetable salad?
Fresh vegetable salads are packed with essential nutrients, antioxidants, and fiber, which support digestion, improve immunity, and promote heart health. The varied vegetables provide a range of vitamins and minerals that can reduce inflammation and lower the risk of chronic diseases. However, the healthiness can be compromised by heavy dressings or excessive toppings like croutons and cheese.
How much fresh vegetable salad should I eat in a serving?
A standard serving size of fresh vegetable salad is about 1-2 cups, which makes an excellent side dish or light meal. If it's a main course, consider increasing the portion to 3-4 cups and adding a lean protein source like grilled chicken or tofu to make it more filling and balanced.
How does a fresh vegetable salad compare to cooked vegetables in terms of nutrition?
Fresh vegetable salads retain more water-soluble vitamins, such as vitamin C and certain B vitamins, which may be lost during cooking. However, cooking can enhance the bioavailability of nutrients like lycopene in tomatoes or beta-carotene in carrots. To maximize benefits, incorporate both raw and cooked vegetables in your diet.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
