1 serving (100 grams) contains 20 calories, 1.2 grams of protein, 0.2 grams of fat, and 3.6 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
50 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 50 mg | 2% | |
| Total Carbohydrates | 9 g | 3% | |
| Dietary Fiber | 4 g | 14% | |
| Sugars | 2 g | ||
| protein | 3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 100 mg | 7% | |
| Iron | 2 mg | 11% | |
| Potassium | 500 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
Source of Calories
About Mixed leaf salad
Mixed leaf salad is a combination of various leafy greens such as romaine, spinach, arugula, and kale, typically served raw and dressed with toppings. A staple in many cuisines worldwide, it is especially prominent in European, Mediterranean, and North American cooking traditions. Leafy greens are rich in vitamins A, C, and K, as well as minerals like calcium, potassium, and magnesium. The salad is low in calories but high in dietary fiber, making it a popular choice for health-conscious meals. Its antioxidants contribute to overall well-being, and the variety of leaves offers a range of textures and flavors.
Health Benefits
- Supports bone health due to high levels of vitamin K, which aids in calcium regulation.
- Boosts immunity with vitamin C from greens like spinach and arugula.
- Enhances heart health thanks to potassium, which helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store fresh leafy greens in the refrigerator in a sealed container or wrapped in damp paper towels for up to 5 days to maintain crispness. Wash just prior to serving.
Common Questions About Mixed leaf salad Nutrition
Is mixed leaf salad high in protein?
Mixed leaf salad is not particularly high in protein; it typically contains about 1-2 grams of protein per 100 grams, depending on the combination of leaves. It is primarily a low-calorie, nutrient-dense food rather than a significant protein source.
Can I eat mixed leaf salad on a keto diet?
Yes, mixed leaf salad is an excellent choice for a keto diet as it is very low in carbohydrates, with around 2-3 grams of carbs per 100 grams. Just be mindful of dressings and toppings that may add extra carbs.
What are the health benefits of eating mixed leaf salad?
Mixed leaf salad is packed with vitamins A, C, and K, as well as folate and antioxidants, which support immune health, skin health, and bone strength. Additionally, it is low in calories and contains dietary fiber, which aids digestion and supports weight management.
What is a healthy serving size for mixed leaf salad?
A healthy serving size of mixed leaf salad is around 2-3 cups (roughly 85-100 grams), which provides a good amount of nutrients while remaining low in calories, at approximately 15-30 calories per serving depending on the type of leaves.
How does mixed leaf salad compare to romaine lettuce or spinach?
Mixed leaf salad often offers a broader variety of nutrients compared to a single type like romaine lettuce or spinach, as it includes a mixture of greens such as arugula, baby spinach, and red leaf lettuce. While romaine is heavier in vitamin C and spinach is rich in iron, mixed salads provide a balance of antioxidants, vitamins, and textures.
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.
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.
