Green salad with dressing

Lunch

Item Rating: 73/100

1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		317.5 mg	13%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	3.2 g	11%
	Sugars	4.8 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.6 mg	8%
Potassium		317.5 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

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 114 cal (59.9%)

Protein: 12 cal (6.7%)

Carbs: 63 cal (33.4%)

About Green salad with dressing

Green salad with dressing is a versatile dish commonly found in Mediterranean, American, and global cuisines. It typically includes a mix of leafy greens like romaine, spinach, or kale, often complemented by vegetables such as cucumbers, carrots, or tomatoes, and is paired with a dressing like vinaigrette, ranch, or olive oil-based options. Green salads are low in calories, rich in dietary fiber, and a good source of vitamins A, C, and K. Calcium, iron, and potassium can also be present depending on the chosen ingredients. When prepared with a healthy dressing, it is a nutrient-dense dish, often consumed as a starter, side, or main course in balanced diets.

Health Benefits

• Rich in vitamin A from leafy greens, which supports eye health and immune function.
• High in dietary fiber, promoting healthy digestion and aiding in weight management.
• Source of vitamin K, essential for blood clotting and bone health.
• Provides antioxidants like vitamin C, which help reduce inflammation and protect against oxidative stress.
• Contains potassium, which supports heart health and proper muscle function.

Dietary Considerations

Allergens: Contains dairy, nuts, soy, gluten (if croutons included)

Suitable for: Vegan (if dressing is plant-based), vegetarian, gluten-free (if no croutons), low-calorie diets

Not suitable for: Dairy-free diets (if dressing contains dairy), nut-free diets (if dressing or toppings contain nuts), soy-free diets (if dressing contains soy)

Selection and Storage

Store salad greens in a sealed container with a paper towel to absorb excess moisture, keeping them fresh in the refrigerator for up to 5 days. Add dressing only before serving to prevent the salad from wilting.

Common Questions About Green salad with dressing Nutrition

What are the nutritional contents of green salad with dressing?

Green salad with dressing typically contains around 50-150 calories per serving, depending on the type and amount of dressing used. It is low in protein (about 1-3 grams) and high in vitamins such as Vitamin K, Vitamin A, and folate from greens like lettuce and spinach. Fiber content is decent, ranging from 2-4 grams per serving, but can vary based on additional toppings.

Is green salad with dressing suitable for a keto or low-carb diet?

Green salads are generally low-carb and keto-friendly, but the dressing must be chosen carefully. Many dressings, especially store-bought ones, are high in added sugars and carbs. Stick to low-carb options like oil and vinegar, Caesar, or ranch dressings with less than 2 grams of carbs per serving to align with keto guidelines.

What are the health benefits or concerns of eating green salad with dressing?

Green salads are rich in nutrients like fiber, vitamins, and antioxidants, which promote gut health and lower inflammation. However, dressings can add hidden sugars, unhealthy fats, and excess sodium, which may counteract the health benefits of the salad. Opt for homemade or lighter dressings to prioritize health.

What is the recommended serving size for green salad with dressing?

A standard serving size for green salad is about 1-2 cups of greens with 2-3 tablespoons of dressing. This provides a nutritious side dish or snack. For a meal-sized salad, aim for 3-4 cups of greens with added protein (like chicken or tofu) and use 1-2 tablespoons of dressing for balance.

How does green salad with dressing compare to other salad types?

Green salads are lighter and lower in calories compared to pasta or potato salads. They’re high in vitamins and fiber, especially when made with dark leafy greens. The overall nutritional profile depends on the dressing and toppings; creamy dressings add more calories than vinaigrettes, and salads with nuts, seeds, or cheese increase protein and healthy fat content.

Data Sources & Scientific References