1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 4.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
126.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 189.3 mg | 8% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 7.9 g | ||
| protein | 3.2 g | 6% | |
| 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
Source of Calories
About Mixed vegetable salad
Mixed vegetable salad is a dish typically consisting of raw or lightly steamed vegetables like lettuce, cucumber, tomatoes, carrots, or bell peppers. It is a staple in many cuisines worldwide, particularly Mediterranean, American, and East Asian, due to its versatility and ease of preparation. This salad is rich in dietary fiber, vitamins (such as C, K, and various B vitamins), and minerals (like potassium and magnesium) while being naturally low in calories and fat. As vegetables are nutrient-dense and hydrating, this dish is often considered a cornerstone of healthy eating and is widely recommended in balanced diets.
Health Benefits
- Rich in dietary fiber, supporting healthy digestion and gut health.
- High in vitamin C, which strengthens the immune system and improves skin health through collagen production.
- Contains potassium, a mineral essential for maintaining healthy blood pressure and cardiovascular function.
- Provides vitamin K, important for bone health and proper blood clotting.
- Offers antioxidants like beta-carotene that support eye health and reduce oxidative stress.
Dietary Considerations
Selection and Storage
Store mixed vegetable salad in an airtight container in the refrigerator for up to 1-2 days. Avoid adding dressings until ready to serve to prevent sogginess.
Common Questions About Mixed vegetable salad Nutrition
What are the key nutritional contents of a mixed vegetable salad?
Mixed vegetable salad is low in calories, typically containing around 50-100 calories per cup, depending on the ingredients and dressing. It is rich in fiber, vitamins A, C, and K, and minerals like potassium. Protein content varies but is generally low (2-3 grams per cup) unless additional protein sources like beans or nuts are included.
Is mixed vegetable salad suitable for a keto diet?
Mixed vegetable salad can be suitable for a keto diet if it is made with low-carb vegetables like lettuce, spinach, cucumber, and celery, and paired with high-fat, low-carb dressings like olive oil or avocado-based dressings. Avoid adding high-carb ingredients like croutons, corn, or sugary dressings to keep it keto-friendly.
What are the health benefits of eating a mixed vegetable salad?
Mixed vegetable salads are packed with nutrients that support overall health, such as antioxidants that help reduce inflammation, fiber for improved digestion, and vitamins that boost immunity and promote skin health. They are also low in calories, making them ideal for weight management and maintaining a healthy diet.
How much mixed vegetable salad should I eat in one serving?
A standard serving size for a mixed vegetable salad is about 1-2 cups, which provides between 50-200 calories depending on the toppings and dressings. For a meal, aim for 2-3 cups and add a source of protein and healthy fats to make it more balanced and satisfying.
How does a mixed vegetable salad compare to a fruit salad in terms of nutrition?
Mixed vegetable salads are generally lower in natural sugars and calories compared to fruit salads but are higher in fiber and contain a broader range of vitamins and minerals like vitamin K and folate. Fruit salads, on the other hand, are higher in natural sugars and vitamin C but lack some of the nutrients found in leafy greens and other vegetables.
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.
- Dietary Guidelines for Americans 2020-2025: VegetablesU.S. Department of Health and Human ServicesGuidelines emphasizing the importance of vegetable intake, including mixed vegetable options, for a healthy diet.
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.
