1 serving (303 grams) contains 79 calories, 3.0 grams of protein, 2.0 grams of fat, and 14.0 grams of carbohydrates.
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Nutrition Information
Calories |
39.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 68.8 mg | 2% | |
| Total Carbohydrates | 6.9 g | 2% | |
| Dietary Fiber | 2.5 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 1.5 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 39.0 mg | 3% | |
| Iron | 0 mg | 0% | |
| Potassium | 0 mg | 0% | |
* 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 Mixed garden salad
Mixed garden salad typically includes a medley of fresh vegetables like lettuce, spinach, tomatoes, cucumbers, carrots, and bell peppers, often enhanced with toppings such as seeds, nuts, or a light dressing. Originating from global traditions of vegetable-based meals, salads are popular in a variety of cuisines for their versatility and ease of preparation. Nutritionally, garden salads are low in calories but rich in fiber, vitamins A, C, and K, folate, and antioxidants. These nutrient-dense components make mixed salads an ideal choice for a healthy diet, promoting hydration and overall wellness while being adaptable for various dietary preferences.
Health Benefits
- Rich in vitamin K, which supports bone health and aids blood clotting.
- High in dietary fiber, beneficial for digestion and regulating blood sugar levels.
- Packed with vitamin C, an antioxidant that boosts the immune system and promotes skin health.
Dietary Considerations
Selection and Storage
Store mixed salad ingredients separately to maintain freshness. Keep leafy greens in a breathable bag in the refrigerator and refrigerate cut vegetables in airtight containers for up to 3-5 days.
Common Questions About Mixed garden salad Nutrition
Is mixed garden salad high in protein?
Mixed garden salad is not high in protein as it primarily consists of leafy vegetables like lettuce, spinach, and other raw veggies such as cucumbers, carrots, and tomatoes. On average, one serving (about 2 cups) contains about 2-3 grams of protein, depending on the specific ingredients.
Can I eat mixed garden salad on a keto diet?
Yes, mixed garden salad is generally keto-friendly, as leafy greens and raw low-carb vegetables such as cucumbers, lettuce, and spinach are low in carbohydrates. Ensure your dressing and any added ingredients like croutons or sweetened toppings are also keto-compliant to maintain a very low net carb count.
What are the health benefits of eating a mixed garden salad?
Mixed garden salads are rich in essential vitamins (like vitamins A, C, and K), fiber, and antioxidants, making them excellent for digestion, boosting immunity, and supporting overall health. Including a variety of colorful vegetables can contribute to a more nutrient-dense meal, helping to reduce inflammation and improve heart health.
What is the recommended portion size for a mixed garden salad?
A typical portion size for a side salad is about 1-2 cups of mixed greens and vegetables, while a main dish salad may range from 3-4 cups, depending on additions like proteins or grains. Adjust portion size based on the addition of higher calorie toppings such as nuts, dressings, or avocados.
How does a mixed garden salad compare to a Caesar salad?
A mixed garden salad typically contains a variety of fresh vegetables with minimal calories, around 25-50 calories per serving without dressing. Caesar salad, on the other hand, often includes higher-calorie ingredients such as Caesar dressing, croutons, and Parmesan cheese, which can bring the calorie count to 300-400 per serving. Mixed garden salads are generally lighter and more customizable for healthier options.
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.
- USDA FoodData - Mixed garden salad DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
