Mixed greens with dressing

Salad

Item Rating: 81/100

1 serving (100 grams) contains 70 calories, 2.0 grams of protein, 5.0 grams of fat, and 4.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		166.7
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		357.1 mg	15%
Total Carbohydrates		9.5 g	3%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		2.4 mg	13%
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 carbs

Source of Calories

Fat: 107 cal (65.2%)

Protein: 19 cal (11.7%)

Carbs: 38 cal (23.1%)

About Mixed greens with dressing

Mixed greens with dressing typically consist of various leafy vegetables such as spinach, kale, arugula, and lettuce, often paired with a flavorful dressing. Originating from Western cuisines, salads featuring mixed greens are a staple for balanced meals due to their lightness and versatility. These greens are low in calories, rich in dietary fiber, and are packed with essential nutrients like vitamin K, vitamin A, and folate. They also provide antioxidants and are considered an excellent option for those looking to add more plant-based food to their diet. Commonly served as an appetizer or a side dish, mixed greens are customizable to personal tastes and nutritional needs through the variation of dressings and toppings, such as nuts, seeds, or fruits.

Health Benefits

• Supports bone health due to vitamin K content in leafy greens which regulates calcium metabolism.
• Boosts immunity as spinach and kale provide high levels of vitamin A and vitamin C.
• Promotes digestive health with dietary fiber from the greens, aiding in regular bowel movements.
• Reduces oxidative stress with antioxidants like lutein and beta-carotene found in dark leafy vegetables.
• Aids cardiovascular health through potassium in spinach, which helps manage blood pressure.

Dietary Considerations

Allergens: Contains nuts (if added as toppings), dairy (if creamy dressing is used), soy (in some dressings)

Suitable for: Vegetarian, vegan (with plant-based dressing), gluten-free diets

Not suitable for: Nut allergy diets (if nuts are included), soy-free diets (if soy-based dressing is used), low-fat diets (if high-fat dressing is chosen)

Selection and Storage

Keep mixed greens refrigerated in an airtight container to maintain freshness for up to 4-5 days. Store dressing separately to avoid wilting the greens until ready to serve.

Common Questions About Mixed greens with dressing Nutrition

Are mixed greens with dressing nutritious?

Mixed greens are rich in vitamins A, C, and K, as well as folate and fiber, making them highly nutritious. However, the nutritional content depends on the type of dressing used; creamy dressings can add significant calories and fat, while vinaigrettes tend to be lighter.

Can I eat mixed greens with dressing on a keto diet?

Yes, mixed greens are low in carbs and suitable for a keto diet. However, the compatibility depends on the dressing; options like olive oil or full-fat mayonnaise-based dressings are keto-friendly, while sweet or low-fat dressings may contain added sugars or carbs.

What are the health benefits of eating mixed greens with dressing?

Mixed greens support digestive health due to their fiber content and provide antioxidants that protect against chronic diseases. Dressings can enhance nutrient absorption by adding healthy fats, though excessive use of high-calorie dressings may lead to weight gain if consumed often.

What is the recommended portion size for mixed greens with dressing?

A standard serving of mixed greens is about 2 cups, which provides approximately 20 calories. Adding 1-2 tablespoons of dressing is typical, contributing around 70-150 calories depending on the type used.

How do mixed greens with dressing compare to plain greens or salad kits?

Plain greens have fewer calories and are more versatile for adding personalized toppings and dressings. Pre-packaged salad kits include mixed greens and dressing but may contain added ingredients like croutons or cheese, often increasing sodium and calorie content.

Data Sources & Scientific References