1 serving (100 grams) contains 50 calories, 2.0 grams of protein, 3.0 grams of fat, and 5.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
119.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 238.1 mg | 10% | |
| Total Carbohydrates | 11.9 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.4 mg | 5% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 357.1 mg | 7% | |
* 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 side salad
A small side salad typically contains a mix of leafy greens such as romaine lettuce, spinach, or arugula, often accompanied by vegetables like cucumbers, tomatoes, and shredded carrots. Originating from various global cuisines, salads are a staple in Mediterranean, American, and European diets, known for their versatility and health benefits. They are low in calories and provide a range of nutrients, including dietary fiber, vitamins A, C, and K, as well as folate and potassium. The nutritional profile depends on the ingredients used, but small side salads generally promote a balanced diet due to their rich micronutrient composition and low fat content, provided dressings are portion-controlled.
Health Benefits
- Rich in vitamin K from leafy greens, supporting bone health.
- High in dietary fiber, which promotes healthy digestion and may reduce cholesterol levels.
- Provides vitamin C from ingredients like tomatoes or peppers, boosting the immune system and aiding in collagen production.
- Contains folate, essential for DNA synthesis and cell repair, found in spinach or mixed greens.
- Low in calories, making it a healthy choice for weight management.
Dietary Considerations
Selection and Storage
Store salad greens and vegetables separately in airtight containers in the refrigerator to maintain freshness. Only mix and dress the salad before serving to avoid wilting.
Common Questions About Small side salad Nutrition
Is a small side salad low in calories?
Yes, a small side salad is typically very low in calories, depending on its ingredients and dressing. Without dressing, a small side salad made with lettuce, tomatoes, cucumbers, and carrots may contain only 20-50 calories. Adding dressing or toppings like cheese or croutons can increase the calorie content significantly.
Can I eat a small side salad on a keto diet?
Yes, a small side salad can be keto-friendly if made with low-carb vegetables like lettuce, spinach, and cucumbers. However, avoid high-carb ingredients like croutons and sugary dressings, and opt for keto-friendly dressings like olive oil and vinegar or ranch without added sugars.
What are the health benefits of a small side salad?
A small side salad can provide essential vitamins and minerals like vitamin A, vitamin C, folate, and potassium. It is also high in fiber, which supports digestion and satiety. However, the healthiness of a side salad depends on the toppings and dressings, which can add extra calories, sodium, or sugar.
How much salad should I have as a side dish?
As a side dish, a small salad portion is typically 1-2 cups of mixed vegetables, depending on your caloric needs and appetite. This serving size ensures you get a good dose of fiber and nutrients without overwhelming your main meal.
How does a small side salad compare to a bowl of soup as a starter?
A small side salad is generally lower in calories and more nutrient-dense compared to most soups, especially creamy ones. Salads provide fresh vegetables, fiber, and vitamins, while certain soups, like broth-based versions, may offer warmth and hydration but fewer nutrients unless loaded with 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.
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.
