Green mix salad

Vegetable

Item Rating: 85/100

1 serving (100 grams) contains 25 calories, 1.5 grams of protein, 0.2 grams of fat, and 4.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		59.5
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		71.4 mg	3%
Total Carbohydrates		9.5 g	3%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		3.6 g	7%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		1.9 mg	10%
Potassium		476.2 mg	10%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (7.9%)

Protein: 14 cal (25.3%)

Carbs: 38 cal (66.8%)

About Green mix salad

A green mix salad typically consists of a variety of leafy greens, such as romaine, spinach, arugula, kale, or mixed field greens. Originating as a simple dish prevalent in many cuisines worldwide, it has become popular for its ease of preparation and high nutritional value. Low in calories and rich in essential nutrients, green mix salads offer a powerful array of vitamins, such as vitamin A, C, and K, along with folate and minerals like potassium and magnesium. They are a great source of dietary fiber and antioxidants, promoting overall health. These salads are a staple in Mediterranean, American, and many European cuisines due to their versatility and health benefits.

Health Benefits

• Supports eye health due to the high vitamin A content in leafy greens like spinach and romaine.
• Boosts immunity with vitamin C, particularly found in dark green leaves such as kale and spinach.
• Promotes heart health through the potassium in greens, which helps regulate blood pressure.
• Improves bone strength with vitamin K, abundant in greens like kale and arugula.
• Enhances digestion due to the dietary fiber found in most leafy greens.

Dietary Considerations

Allergens: Contains none inherent to raw greens, but watch out for cross-contamination with nuts, dairy, or dressings

Suitable for: Vegan, vegetarian, paleo, gluten-free, low-calorie diets

Not suitable for: Low-oxalate diets (if including spinach or kale in excess), specific food allergies (if adding toppings like nuts or dairy)

Selection and Storage

Store leafy greens in a refrigerator, preferably wrapped in a damp paper towel or in a breathable bag to retain freshness for up to a week. Wash thoroughly before consuming.

Common Questions About Green mix salad Nutrition

Is green mix salad high in protein?

Green mix salad typically contains minimal protein, around 2-3 grams per serving depending on the mix, as it consists primarily of leafy greens like spinach, kale, and lettuce. Adding protein-rich toppings such as beans, nuts, or grilled chicken can significantly boost its protein content.

Can I eat green mix salad on a keto diet?

Yes, green mix salad is keto-friendly as leafy greens are low in carbohydrates, often containing less than 3-4 grams of net carbs per serving. To keep it keto, avoid high-carb dressings or sugary toppings and opt for healthy fats like olive oil, avocado, or nuts.

What are the health benefits of green mix salad?

Green mix salad is packed with vitamins A, C, and K, as well as folate, iron, and fiber, all of which can support immune health, bone strength, and digestive function. Additionally, its antioxidants and phytochemicals may help reduce inflammation and promote heart health.

What is the recommended portion size for green mix salad?

A typical serving size for green mix salad is around 2-3 cups of raw greens, which provides roughly 15-30 calories depending on the types of leaves included. Pairing it with protein and healthy fats can create a balanced meal.

How does green mix salad compare to spinach salad?

Green mix salad typically offers a variety of leafy greens, which can provide a broader nutrient profile compared to spinach alone. Spinach, however, is higher in iron and folate. A mix may be preferable for taste variety or texture, while spinach can be ideal for targeted nutrient intake.

Data Sources & Scientific References