Large mixed salad

Lunch

Item Rating: 83/100

1 serving (300 grams) contains 150 calories, 5.0 grams of protein, 7.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		118.1
% Daily Value*
Total Fat		5.5 g	7%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		157.5 mg	6%
Total Carbohydrates		15.7 g	5%
	Dietary Fiber	3.9 g	13%
	Sugars	4.7 g
protein		3.9 g	7%
Vitamin D		0 mcg	0%
Calcium		63.0 mg	4%
Iron		1.6 mg	8%
Potassium		315.0 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 sodium

🧂 Low salt

Source of Calories

Fat: 49 cal (38.7%)

Protein: 15 cal (12.2%)

Carbs: 62 cal (49.1%)

About Large mixed salad

A large mixed salad typically comprises a combination of leafy greens, colorful vegetables such as tomatoes, cucumbers, peppers, and carrots, and may occasionally include toppings like nuts, seeds, or cheese. Its origin is universal, as salads are found across nearly every cuisine, with variations influenced by regional ingredients and flavors. Nutritionally, a mixed salad is rich in vitamins A, C, K, and folate, as well as minerals like potassium and magnesium. Depending on added components, it also provides dietary fiber and can include healthy fats or protein. Due to its nutrient density and low calorie content, it is widely considered a cornerstone of a balanced diet.

Health Benefits

• Rich in vitamin A from leafy greens and carrots, supporting optimal vision and immune function.
• Contains vitamin C, especially from peppers and tomatoes, which aids in skin health and enhances iron absorption.
• High in dietary fiber from vegetables, promoting gut health and supporting digestion.
• Contains potassium, particularly in tomatoes and cucumbers, contributing to healthy blood pressure control.
• Offers antioxidants like beta-carotene and flavonoids, helping to reduce oxidative stress and inflammation.

Dietary Considerations

Allergens: Contains nuts, seeds, dairy (if cheese is added)

Suitable for: Vegan (if no animal products are added), vegetarian, gluten-free, paleo (if compliant ingredients are chosen)

Not suitable for: Nut-free diets (if nuts are included), seed-free diets (if seeds are included), dairy-free diets (if cheese is included)

Selection and Storage

Store prepared salads in an airtight container in the refrigerator for up to 2 days. Add dressings or soft toppings like avocados just before serving to maintain freshness.

Common Questions About Large mixed salad Nutrition

What are the nutritional benefits of a large mixed salad?

A large mixed salad is typically low in calories, ranging from 150-300 calories depending on toppings and dressings. It is high in vitamins such as vitamin A, C, and K, and provides dietary fiber. Protein content varies based on additions like beans, nuts, or lean meats, but plain vegetable-based salads tend to have 2-5 grams of protein per serving.

Can I eat a large mixed salad on a keto diet?

Yes, you can eat a large mixed salad on a keto diet as long as you avoid high-carb ingredients like croutons, sugary dressings, or starchy vegetables like corn or peas. Focus on low-carb greens (spinach, arugula) and pair them with fats like avocado or olive oil for flavor.

What are the health benefits of eating a large mixed salad?

Eating a large mixed salad promotes good digestion due to its fiber content and supports overall health with high levels of antioxidants and vitamins. Leafy greens and a variety of vegetables can reduce inflammation, improve heart health, and help with weight management by being filling yet low in calories.

How much salad should I eat in a serving?

A typical serving of a mixed salad is about 2-3 cups of greens and 1-2 cups of mixed vegetables or toppings, totaling roughly 3-5 cups depending on your calorie and nutrient goals. If it's a full meal, ensure it includes a source of protein and healthy fats for balance.

Is a large mixed salad better than a single vegetable salad?

Yes, a large mixed salad is generally more nutrient-dense compared to a salad made from a single vegetable. Combining a variety of greens and vegetables ensures a broader spectrum of vitamins, minerals, and antioxidants, enhancing its health benefits and flavor.

Data Sources & Scientific References