1 serving (150 grams) contains 100 calories, 3.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
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 | 394.3 mg | 8% | |
* 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 Small salad
A small salad typically consists of fresh, raw vegetables like lettuce, spinach, cucumber, tomatoes, carrots, and other seasonal produce. Originating from ancient Greek and Roman cuisines, salads were traditionally made to highlight the natural flavors of fresh ingredients. A small salad offers a low-calorie, nutrient-packed meal or side dish that's abundant in vitamins and minerals. It provides dietary fiber from leafy greens and vegetables, along with essential micronutrients such as vitamin A, vitamin C, potassium, and folate. With its versatility, a small salad can be customized with ingredients such as herbs, nuts, seeds, or a light dressing.
Health Benefits
- Supports eye health due to vitamin A from leafy greens like spinach and romaine lettuce.
- Boosts immunity with vitamin C from vegetables like tomatoes and peppers.
- Aids digestion thanks to the dietary fiber present in leafy greens and raw vegetables.
Dietary Considerations
Selection and Storage
Store uncut vegetables in a refrigerator at 40°F or below to maintain freshness. Prepare salads fresh and consume within two days for optimal taste and nutrient retention.
Common Questions About Small salad Nutrition
What is the nutritional content of a small salad?
A typical small salad contains approximately 50-100 calories depending on the ingredients, with 1-3 grams of protein and minimal fat. It is rich in essential vitamins such as vitamin A, C, and K, as well as minerals like potassium and fiber if it includes leafy greens, tomatoes, or cucumbers.
Is a small salad suitable for a keto diet?
A small salad can fit into a keto diet when made with low-carb ingredients like spinach, lettuce, and cucumbers. Avoid adding high-carb toppings such as croutons and opt for fatty dressings like olive oil or avocado to maintain keto compatibility.
What are the health benefits of eating a small salad?
Small salads provide essential vitamins, antioxidants, and fiber, which support digestive health, boost immunity, and promote overall well-being. They are a low-calorie food option that can help with weight management and improve nutrient intake.
What is a recommended portion size for a small salad?
A small salad typically ranges from 1 to 2 cups of ingredients, which is a suitable serving for a light snack or appetizer. For a main course, consider increasing the portion size or adding protein such as grilled chicken, beans, or tofu.
How does a small salad compare to other healthy meal options?
A small salad is lower in calories compared to options like a sandwich or grain bowl but may lack substantial protein or energy. It pairs well with other nutrient-dense foods like lean meats or legumes for a balanced meal, or can be upgraded with nuts, seeds, or cheese for more variety.
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: Chapter 4 - Key RecommendationsU.S. Department of Health and Human Services, U.S. Department of AgricultureIncludes recommendations to increase vegetable intake, supporting the inclusion of salads in a healthy diet.
- Lettuce and Other Salad Greens: Enhancing Human HealthNational Institute of Health (NIH) LibraryDiscusses the health benefits of leafy greens commonly used in small salads for reducing disease risk.
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.
