Mixed salads

Lunch

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 sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 71 cal (46.4%)

Protein: 18 cal (12.3%)

Carbs: 63 cal (41.3%)

About Mixed salads

Mixed salads are a versatile dish made from a combination of raw or cooked vegetables, leafy greens, and sometimes fruits, grains, nuts, or proteins. Originating from various cuisines worldwide, salads are a fundamental aspect of Mediterranean, American, and Asian diets. Nutritionally, mixed salads are low in calories but high in essential nutrients such as dietary fiber, vitamins (like A, C, and K), and minerals (like potassium and magnesium). The specific composition can vary, but when balanced with a variety of colorful ingredients, they provide antioxidants and important phytonutrients that promote overall health.

Health Benefits

• Supports immune health due to high Vitamin C content found in vegetables like bell peppers and tomatoes.
• Promotes gut health and digestion with dietary fiber from leafy greens such as spinach or kale.
• Rich in Vitamin K, which enhances blood clotting and bone health, especially in darker greens like arugula and romaine lettuce.

Dietary Considerations

Allergens: Contains nuts, seeds, dairy (if cheese or dressing is included), soy (in some dressings)

Suitable for: Vegan, vegetarian, mediterranean diet, low-calorie diet, gluten-free (if grains are avoided)

Not suitable for: Nut allergy (if nuts are included), soy-free diet (if soy-based dressing is included), dairy-free diet (if cheese or dairy is included)

Selection and Storage

Store mixed salads in an airtight container in the refrigerator for up to 1-2 days. Keep dressing separated until serving to prevent sogginess.

Common Questions About Mixed salads Nutrition

What is the nutritional content of mixed salads?

Mixed salads typically contain low calories (around 50-100 calories per cup, depending on ingredients) and minimal protein (2-3g per cup). They are rich in vitamins such as Vitamin A, C, and K, along with dietary fiber and antioxidants. Adding nuts, seeds, or cheese can increase protein and calorie content.

Are mixed salads suitable for a keto diet?

Yes, mixed salads can be keto-friendly if they are made with low-carb vegetables like spinach, arugula, and cucumber, and dressed with high-fat options such as olive oil, avocado, or cheese. Avoid high-carb additions like croutons or sugary dressings to keep them keto-compatible.

What are the health benefits of mixed salads?

Mixed salads are an excellent source of vitamins, minerals, and antioxidants, contributing to improved digestion, enhanced immunity, and heart health. They provide dietary fiber for gut health and can support weight management when included in a balanced diet.

What is a good serving size for mixed salads?

A standard serving of mixed salad is about 2-3 cups for a main dish or 1 cup as a side. You can adjust portion size based on your dietary goals and whether it’s intended as a meal or an accompaniment.

How do mixed salads compare to prepared salads with dressing?

Mixed salads without dressing are lower in calories and fat compared to prepared salads with store-bought dressings, which can add 100-200 extra calories per serving. Opting for homemade dressings with olive oil or vinaigrette allows for healthier control over ingredients.

Data Sources & Scientific References