Spring salad

Lunch

Item Rating: 82/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		11.0 g	14%
	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		78.9 mg	6%
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 sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 99 cal (54.7%)

Protein: 18 cal (10.4%)

Carbs: 63 cal (34.9%)

About Spring salad

Spring Salad is a fresh, vibrant dish commonly found in Western cuisines but is versatile enough to feature in global culinary traditions. Typically made with a mix of leafy greens (like spinach or arugula), seasonal vegetables (radishes, cucumbers, carrots), and sometimes fruits (strawberries or oranges), it is often topped with nuts, seeds, or a light vinaigrette. It is low in calories while providing an abundance of vitamins, minerals, and dietary fiber. The salad's nutritional composition varies depending on the ingredients but often includes vitamin C (from citrus and vegetables), vitamin A (from leafy greens), and antioxidants. The combination of raw vegetables and fruits ensures a nutrient-dense profile suitable for light, refreshing meals or side dishes.

Health Benefits

• Rich in vitamin A, which supports vision and immune health, from leafy greens like spinach and arugula.
• High in vitamin C, aiding in collagen production and immune function, from ingredients like citrus fruits or strawberries.
• Provides dietary fiber, supporting digestive health and maintaining healthy blood sugar levels, from vegetables like carrots and cucumbers.

Dietary Considerations

Allergens: Contains nuts, seeds (if added), dairy (if cheese is used)

Suitable for: Vegetarian, vegan (if no animal products used), gluten-free

Not suitable for: Nut allergies (if nuts are included), seed allergies (if seeds are included)

Selection and Storage

Store prepared spring salad in an airtight container in the refrigerator for up to 2 days. Dress only before serving to prevent wilting.

Common Questions About Spring salad Nutrition

Is spring salad high in protein?

Spring salad is generally low in protein unless you add high-protein ingredients. On its own, the greens in a spring mix, like spinach and arugula, provide about 1-2 grams of protein per cup. To boost protein, consider adding grilled chicken, chickpeas, tofu, or nuts.

Can I eat spring salad on a keto diet?

Yes, spring salad is keto-friendly as the greens are very low in carbs, typically providing 1-3 grams of net carbs per serving (about 2 cups). Ensure that toppings such as dressings, croutons, or fruits are low-carb or avoided altogether to stay within keto macro limits.

What are the health benefits of eating spring salad?

Spring salad is rich in vitamins A, C, and K, folate, and antioxidants, depending on the mix of greens. It is low in calories, with about 20-30 calories per 2 cups without additional toppings, and can promote digestive health due to its fiber content. With the right toppings, it can provide nutrients like healthy fats and protein for a balanced meal.

How much spring salad should I eat in one serving?

A typical serving of spring salad is about 2 cups of greens, which is roughly 40-60 grams. This provides a base for adding toppings and dressing, yielding a total serving size between 200-400 calories depending on what you include.

How does spring salad compare to other leafy greens like kale or romaine?

Spring salad typically has a milder taste and more variety than single greens like kale or romaine. While kale is denser in nutrients like vitamin K and calcium, spring mix offers a broader range of vitamins and antioxidants due to its mixture of greens. Spring mix is also less fibrous and easier to digest compared to kale.

Data Sources & Scientific References