1 serving (100 grams) contains 35 calories, 2.0 grams of protein, 0.5 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
87.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 75 mg | 3% | |
| Total Carbohydrates | 17.5 g | 6% | |
| Dietary Fiber | 6.2 g | 22% | |
| Sugars | 3.8 g | ||
| protein | 5 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 125 mg | 9% | |
| Iron | 3 mg | 16% | |
| Potassium | 625 mg | 13% | |
* 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 Greens salad
Greens salad is a simple dish commonly made with leafy greens such as spinach, kale, arugula, and romaine, often combined with other vegetables like cucumbers, tomatoes, and bell peppers. Originating as a staple in many global cuisines, particularly Mediterranean and Western diets, greens salads are celebrated for their versatility and nutritional density. They are low in calories but packed with essential nutrients like vitamins A, C, and K, along with folate, potassium, and fiber. Depending on added ingredients and dressings, the overall nutritional profile may vary; however, the base of dark leafy greens delivers numerous health benefits.
Health Benefits
- Rich in vitamin K, which supports bone health by contributing to calcium regulation.
- Provides vitamin C, a potent antioxidant that boosts the immune system and promotes skin health.
- Contains dietary fiber, aiding in digestion and supporting a healthy gut microbiome.
Dietary Considerations
Selection and Storage
Store greens in a sealed container or bag in the refrigerator's crisper drawer. Keep salad dry until ready to serve to prevent wilting.
Common Questions About Greens salad Nutrition
Is greens salad high in protein?
Greens salad is not particularly high in protein as leafy greens like lettuce, spinach, and kale contain less than 1 gram of protein per cup. However, adding toppings like nuts, seeds, beans, or grilled chicken can increase the protein content significantly.
Can I eat greens salad on a keto diet?
Yes, greens salad can be a great option for a keto diet, as most leafy greens such as spinach, kale, and lettuce are low in carbohydrates, typically containing 1-3 grams of net carbs per cup. Avoid carb-heavy dressings or toppings like croutons and sweetened dressings to keep it keto-friendly.
What are the health benefits of eating greens salad?
Greens salads are rich in vitamins A, C, and K, as well as antioxidants and fiber, which support immunity, skin health, and digestion. Additionally, they are very low in calories, which can support weight management. However, be mindful of added dressings or toppings that may contain unhealthy fats or sugars.
How much greens salad should I eat per serving?
A standard serving of greens salad is about 2 cups of fresh greens, which is roughly 20-30 calories depending on the type of greens. This amount ensures you get a good base of nutrients like vitamins and fiber while leaving room for nutrient-dense toppings or dressings.
How does greens salad compare to a Caesar salad?
A greens salad is typically lighter and contains fewer calories since it primarily consists of raw leafy greens. In contrast, a Caesar salad often includes higher-calorie ingredients like croutons, Parmesan cheese, and creamy dressing, which can add up to 200-400 calories per serving depending on portion sizes.
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.
