Salad with mixed vegetables

Lunch

Item Rating: 87/100

1 serving (100 grams) contains 50 calories, 2.0 grams of protein, 0.5 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		119.0
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.6 mg	2%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	7.1 g	25%
	Sugars	7.1 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
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 sodium

🧂 Low salt

Source of Calories

Fat: 10 cal (8.6%)

Protein: 19 cal (15.3%)

Carbs: 95 cal (76.0%)

About Salad with mixed vegetables

A salad with mixed vegetables is a versatile dish originating from various cuisines worldwide, often celebrated in Mediterranean, Asian, and American culinary traditions. Typically, it includes a combination of leafy greens such as spinach or lettuce along with other vegetables like tomatoes, cucumbers, carrots, and bell peppers. This nutrient-dense dish is low in calories but rich in essential vitamins and minerals, including vitamin C, vitamin A, potassium, and dietary fiber. Additionally, it provides antioxidants and phytonutrients that support overall health. The nutritional profile can vary based on the specific vegetables used, offering a wide array of macronutrients and micronutrients.

Health Benefits

• Rich in vitamin C, which supports immune health and enhances iron absorption.
• High in dietary fiber, aiding digestion and promoting gut health.
• Contains potassium, which helps regulate blood pressure and maintain electrolyte balance.
• Rich in beta-carotene (from carrots and leafy greens), which supports eye health.
• Loaded with antioxidants like flavonoids and carotenoids, which combat oxidative stress.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Selection and Storage

Store washed, uncut vegetables in an airtight container in the fridge for up to 5 days. Assemble salads just before serving to keep ingredients fresh and crisp.

Common Questions About Salad with mixed vegetables Nutrition

Is salad with mixed vegetables high in protein?

Salad with mixed vegetables is generally not high in protein, as most vegetables contain minimal protein. On average, a mixed vegetable salad may provide 2-4 grams of protein per serving, depending on the vegetables used. Adding protein-rich ingredients like beans, tofu, chicken, or nuts can significantly increase the protein content.

Can I eat salad with mixed vegetables on a keto diet?

Yes, you can eat salad with mixed vegetables on a keto diet, but it's essential to choose low-carb vegetables such as spinach, lettuce, kale, cucumbers, and bell peppers. Avoid starchy vegetables like corn or carrots in large amounts as they contain higher carb levels. Be mindful of dressings and opt for keto-friendly options like olive oil or avocado-based dressings.

What are the health benefits of eating salad with mixed vegetables?

Salads with mixed vegetables are rich in vitamins, minerals, and fiber, which support overall health. They can enhance digestive health, promote weight management, and provide antioxidants that boost the immune system. However, watch out for high-calorie dressings and toppings, which can offset the nutritional benefits.

What is the recommended serving size for salad with mixed vegetables?

A typical serving size for salad with mixed vegetables is about 2-3 cups of raw vegetables, which equates to around 100-150 calories depending on your toppings and dressing. For a more satisfying meal, you can add protein or healthy fats, but be cautious of portion sizes to avoid excess calories.

How does salad with mixed vegetables compare to cooked vegetables?

Salad with mixed vegetables generally retains more water-soluble vitamins like vitamin C and some B vitamins since they are not lost during the cooking process. However, cooking certain vegetables like spinach or tomatoes can increase the bioavailability of nutrients like iron and lycopene. Incorporating both raw and cooked vegetables into your diet ensures a balanced nutrient intake.

Data Sources & Scientific References