Mini salad

Snack

Item Rating: 85/100

1 serving (100 grams) contains 50 calories, 2.0 grams of protein, 0.5 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		119.0
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		119.0 mg	5%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	6.0 g	21%
	Sugars	7.1 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		71.4 mg	5%
Iron		1.2 mg	6%
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

Source of Calories

Fat: 10 cal (8.6%)

Protein: 19 cal (15.3%)

Carbs: 95 cal (76.0%)

About Mini salad

Mini salads are small, portion-sized servings of various greens, vegetables, and toppings commonly enjoyed as an appetizer, side dish, or light meal. Typically composed of lettuces like romaine or spinach, along with garnishes such as tomatoes, cucumbers, and carrots, this dish is prevalent in global cuisines but particularly prominent in Mediterranean and Western foods. Mini salads are low in calories and high in fiber, vitamins, and minerals. Depending on the dressings and added toppings, they can be a rich source of antioxidants, vitamin K, vitamin A, and folate, supporting various health benefits and catering to diverse dietary needs.

Health Benefits

• Rich in dietary fiber, aiding in digestion and gut health (about 2 grams per cup of greens).
• High in vitamin K, supporting bone health and blood clotting (e.g., spinach provides 145% of daily value per 100 grams).
• Contains antioxidants such as beta-carotene and vitamin A, promoting eye health and immunity (carrots provide 334% of daily vitamin A per cup).

Dietary Considerations

Allergens: Contains nuts (if added), cheese/dairy (if included), gluten (from croutons or dressings)

Suitable for: Vegetarian, vegan (if free of dairy and animal products), gluten-free (without croutons or gluten-containing dressings)

Not suitable for: Nut-allergy diets (if nuts are added), lactose intolerant diets (if dressing includes dairy), low-carb diets (depending on toppings and dressings)

Selection and Storage

Store greens and vegetables separately from dressings to avoid sogginess. Refrigerate at 35-40°F and consume within 2-3 days.

Common Questions About Mini salad Nutrition

Is a mini salad a good source of protein?

Mini salads are generally low in protein, containing approximately 1-3g of protein per serving, depending on the ingredients. Adding protein-rich toppings like grilled chicken, chickpeas, or tofu can significantly boost its protein content.

Can I eat a mini salad on a keto diet?

Yes, mini salads can be keto-friendly if they are made with low-carb vegetables like lettuce, spinach, cucumbers, and avocados. Avoid high-carb ingredients like croutons or sugary dressings to keep it suitable for a keto diet.

What are the health benefits of eating a mini salad?

Mini salads are rich in vitamins, minerals, and fiber, depending on the vegetables included. Dark leafy greens like spinach and kale provide vitamin K and iron, while cucumbers and bell peppers add hydration and vitamin C. They can support digestion, weight management, and overall wellness.

How much of a mini salad should I eat in one serving?

A typical serving size for a mini salad is around 1-1.5 cups, which provides 50-100 calories, depending on the ingredients. For a more filling meal, you can increase the portion and add toppings like protein or healthy fats.

How does a mini salad compare to pre-packaged salads?

Mini salads made at home are often fresher and lower in sodium compared to pre-packaged salads. Homemade versions also allow you to control ingredients and avoid preservatives or added sugars commonly found in some packaged dressings.

Data Sources & Scientific References