Mix salad

Salad

Item Rating: 83/100

1 serving (150 grams) contains 100 calories, 3.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		157.7
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		236.6 mg	10%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		1.6 mg	8%
Potassium		473.2 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 sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 71 cal (46.4%)

Protein: 18 cal (12.3%)

Carbs: 63 cal (41.3%)

About Mix salad

A mixed salad typically includes a variety of fresh vegetables such as lettuce, spinach, cucumbers, tomatoes, and carrots, often combined with ingredients like onions, peppers, and sometimes fruits, nuts, or seeds. Originating from ancient cultures where raw vegetables were commonly consumed, mixed salads are a staple in cuisines worldwide, varying by regional preferences and ingredients. These salads are low in calories and provide essential nutrients such as dietary fiber, vitamins A, C, and K, folate, potassium, and antioxidants. Their nutrient density makes mixed salads an excellent base for a healthy diet while promoting hydration due to their high water content.

Health Benefits

• Rich in vitamin A from leafy greens, supporting eye health and immune function.
• High fiber content promotes digestive health and can aid in blood sugar regulation.
• Abundant vitamin C from tomatoes or peppers helps boost immunity and supports skin health.
• Folate from ingredients like spinach contributes to cell growth and tissue formation, crucial during pregnancy.
• Potassium from cucumbers and tomatoes supports heart health by managing blood pressure levels.

Dietary Considerations

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

Suitable for: Vegan, vegetarian, gluten-free, paleo

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

Selection and Storage

Store the salad components separately in airtight containers in the refrigerator to maintain freshness. Combine just before serving to avoid wilting.

Common Questions About Mix salad Nutrition

What is the nutritional content of a mix salad?

A typical mix salad (1 cup, about 85 grams) contains around 10-15 calories, 0.5-1g of protein, negligible fat, and about 2-3g of carbohydrates. It's a great source of vitamins A, C, and K, as well as fiber and antioxidants, depending on the ingredients (like leafy greens, tomatoes, or cucumbers) used.

Is mix salad suitable for a keto diet?

Yes, mix salad can be compatible with a keto diet, as most of its ingredients, like leafy greens, cucumbers, and spinach, are low in carbohydrates. Just ensure you avoid high-carb toppings like croutons and use keto-friendly dressings, such as olive oil and vinegar.

What are the health benefits of eating mix salad?

Mix salads are rich in vitamins, minerals, and antioxidants that support immune function, bone health, and skin integrity. The high fiber content promotes a healthy digestive system, while the low calorie and fat levels make it a fantastic option for maintaining or achieving a healthy weight.

How much mix salad should I eat in one serving?

A standard serving of mix salad is about 1 to 2 cups (85-170 grams), which provides a good balance of nutrients while being low in calories. If you're eating it as a main meal, consider adding protein like grilled chicken, tofu, or beans and healthy fats like avocado or nuts.

How does a mix salad compare to other leafy green salads?

Mix salads typically combine a variety of greens, such as spinach, arugula, and romaine, offering a broader range of nutrients compared to single-ingredient salads like a spinach-only salad. The mix also enhances flavor and texture diversity. Add-ins like vegetables and proteins can make it more versatile and nutrient-dense.

Data Sources & Scientific References