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 |
79.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 79.4 mg | 3% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 4.8 g | 17% | |
| 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 | 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
Source of Calories
About Green salad with vegetables
Green salad with vegetables is a versatile dish found in many global cuisines. It typically consists of leafy greens like lettuce, spinach, or kale, combined with raw vegetables such as cucumbers, tomatoes, carrots, and bell peppers. This dish is a nutrient-dense option, often paired with a simple vinaigrette or lemon juice dressing. It is rich in vitamins (A, C, and K), dietary fiber, and antioxidants, while being low in calories and fat. Green salads are popular in Mediterranean, American, and vegetarian diets, often included for their refreshing quality and health benefits. The high fiber content promotes satiety, while the hydrating nature of raw vegetables supports overall bodily functions, making it an excellent addition to a balanced diet.
Health Benefits
- Rich source of Vitamin C from vegetables like tomatoes and bell peppers, which supports immune health.
- High in dietary fiber from leafy greens, aiding digestion and promoting gut health.
- Abundance of Vitamin K from spinach and kale, essential for bone health and blood clotting.
Dietary Considerations
Selection and Storage
Store unwashed leafy greens and vegetables in a breathable container in the refrigerator to maintain freshness. Prepare salad immediately before serving to preserve texture and nutrients.
Common Questions About Green salad with vegetables Nutrition
Is green salad with vegetables high in protein?
Green salad with vegetables is generally low in protein, typically containing about 2-5 grams of protein per serving depending on additional toppings like beans or nuts. To increase protein content, consider adding protein-rich ingredients, such as grilled chicken, tofu, or chickpeas.
Can I eat green salad with vegetables on a keto diet?
Yes, green salad with vegetables can be suitable for a keto diet if you stick to low-carb vegetables like spinach, kale, cucumber, and lettuce while avoiding starchy options like carrots or corn. Dressings should be high-fat and low-carb, such as olive oil-based vinaigrettes.
What are the health benefits of eating green salad with vegetables?
Green salad with vegetables is nutrient-dense and low in calories, making it excellent for weight management. It is rich in vitamins like A, C, and K, minerals like potassium, and dietary fiber which supports digestion, offers antioxidant benefits, and helps promote heart health.
What is the recommended portion size for green salad with vegetables?
A recommended portion size for green salad with vegetables is approximately 2-3 cups if eaten as a main dish, or 1 cup if served as a side. Portions can vary depending on individual calorie needs and dietary goals.
How does green salad with vegetables compare to prepared salads or salad kits?
Green salads made from fresh vegetables typically have fewer calories and less sodium compared to prepared salads or salad kits. Salad kits may include processed dressings or toppings high in sugar, fat, and sodium, so preparing your salad at home provides greater control over nutritional quality.
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.
