1 serving (150 grams) contains 100 calories, 2.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
100.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5 g | 6% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 200 mg | 8% | |
| Total Carbohydrates | 10.0 g | 3% | |
| Dietary Fiber | 3 g | 10% | |
| Sugars | 3 g | ||
| protein | 2 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40.0 mg | 3% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 300 mg | 6% | |
* 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 Garden salad
A garden salad is a versatile dish typically consisting of mixed greens (like lettuce, spinach, or arugula) along with fresh vegetables such as tomatoes, cucumbers, carrots, and bell peppers. Originating as a staple in Western cuisines, it is now enjoyed globally due to its adaptability and nutritional value. A garden salad offers a light, low-calorie option rich in dietary fiber, vitamins like A, C, and K, and minerals such as potassium and magnesium. Its nutritional profile varies slightly depending on the ingredients, but it is generally known for being nutrient-dense and hydrating due to its high water content.
Health Benefits
- Rich source of Vitamin C from tomatoes and bell peppers, which supports immune function and skin health.
- High in dietary fiber from leafy greens and cucumbers, promoting healthy digestion and supporting gut health.
- Contains potassium from vegetables like cucumbers and tomatoes, which helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store cleaned vegetables in an airtight container in the refrigerator to maintain freshness for up to 3-5 days. Assemble and dress the salad just before serving to avoid sogginess.
Common Questions About Garden salad Nutrition
Is garden salad high in protein?
Garden salad is not particularly high in protein as its primary ingredients, such as lettuce, cucumbers, and tomatoes, contain minimal protein. On average, a cup of plain garden salad provides about 1-2 grams of protein. Adding ingredients like grilled chicken, chickpeas, or nuts can significantly boost its protein content.
Can I eat garden salad on a keto diet?
Yes, garden salad can be compatible with a keto diet as it is low in carbohydrates. The base greens, cucumbers, and other non-starchy vegetables typically found in garden salads contain about 3-4 grams of net carbs per cup. Be mindful of dressings and added toppings like croutons which can increase the carb content.
What are the health benefits of eating garden salad?
Garden salad is nutrient-dense and low in calories, making it an excellent option for weight management. It is rich in vitamins like A, C, and K, as well as essential minerals like potassium. The high fiber content promotes digestion, while the antioxidants support immune health. However, adding high-calorie dressings or toppings can reduce its health benefits.
What is the recommended serving size for a garden salad?
A standard serving size for garden salad is about 1 to 2 cups of mixed greens and vegetables, which typically amounts to 15-50 calories depending on the ingredients. For a meal-sized portion, 3-4 cups with added protein or healthy fats (like avocado) is a more balanced choice for sustained energy.
How does a garden salad compare to a Caesar salad?
A garden salad is generally lighter and lower in calories and fats compared to a Caesar salad, which usually includes a creamy dressing, croutons, and cheese. For example, a typical cup of garden salad provides about 20-40 calories without dressing, while a Caesar salad with dressing can easily exceed 200 calories per cup. Garden salads are also more customizable for various diets like keto or vegan.
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.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Health and Human Services and USDARecommends incorporating a variety of vegetables, including leafy greens in salads, for a healthy diet.
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.
