Tossed salad

Lunch

Item Rating: 80/100

1 serving (150 grams) contains 100 calories, 2.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		158.7
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		238.1 mg	10%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	3.2 g	11%
	Sugars	4.8 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.6 mg	8%
Potassium		396.8 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 71 cal (48.2%)

Protein: 12 cal (8.7%)

Carbs: 63 cal (43.1%)

About Tossed salad

Tossed salad is a simple, versatile dish originating from Western cuisine, though it has become a global staple. Typically made by mixing fresh vegetables like lettuce, tomatoes, cucumbers, carrots, and onions, it may include additional ingredients such as olive oil, vinegar, nuts, or cheese. The nutritional profile of tossed salad varies based on ingredients but is generally low in calories and rich in vitamins A, C, and K, as well as dietary fiber. It's also a source of antioxidants and phytonutrients, offering a nutrient-dense option suitable for various dietary needs.

Health Benefits

• Rich in dietary fiber, which aids digestion and promotes gut health by supporting regular bowel movements.
• High in vitamin A (from leafy greens like spinach or romaine lettuce), supporting eye health and immune function.
• Provides vitamin C (from tomatoes or peppers), which is essential for collagen production and boosting immunity.
• Contains antioxidants like lycopene (from tomatoes) that may protect cells from oxidative damage.
• Offers vitamin K (from greens), crucial for blood clotting and bone health.

Dietary Considerations

Allergens: Contains nuts, cheese, dressing ingredients like soy or gluten (if included)

Suitable for: Vegan (if no animal products used), vegetarian, gluten-free (if no croutons or gluten-containing dressings)

Not suitable for: Nut-free diets (if nuts are added), dairy-free diets (if cheese is included)

Selection and Storage

To maintain freshness, store washed and dried salad greens in an airtight container with a paper towel to absorb moisture. Add dressing just before serving to prevent sogginess.

Common Questions About Tossed salad Nutrition

Is tossed salad high in protein?

Tossed salad is generally low in protein since it primarily consists of vegetables like lettuce, cucumbers, and tomatoes. On average, a cup of tossed salad may contain 1-2 grams of protein depending on the ingredients. Adding protein-rich options like grilled chicken, tofu, or beans can significantly increase its protein content.

Can I eat tossed salad on a keto diet?

Yes, you can eat tossed salad on a keto diet, but you need to choose low-carb vegetables and avoid high-carb dressings or toppings. Stick to greens like spinach and lettuce, cucumbers, and add healthy fats such as olive oil, avocado, or cheese for a keto-friendly salad.

What are the health benefits of eating a tossed salad?

Tossed salads are rich in vitamins, minerals, and fiber, making them a great option for supporting digestive health, immune function, and overall well-being. Depending on the ingredients, a salad can provide vitamin A, vitamin C, and potassium while being low in calories, making it a healthy addition to most diets.

What is the recommended serving size for tossed salad?

A standard serving size for tossed salad is around 1 to 2 cups of leafy greens and vegetables, which typically provides fewer than 100 calories. If the salad includes heavy dressings or protein toppings, adjust portion sizes accordingly to avoid consuming excessive calories.

How does a tossed salad compare to a Caesar salad?

A tossed salad is typically lighter and lower in calories compared to a Caesar salad, which often includes higher-calorie ingredients like croutons, Parmesan cheese, and creamy dressing. You can customize a tossed salad with healthier options, making it a more versatile and nutrient-dense choice.

Data Sources & Scientific References

1. Dietary Guidelines for Americans 2020-2025: Vegetables

   U.S. Department of Health and Human Services (HHS)

   Outlines the importance of including vegetables like those in tossed salads for a balanced diet.

   View source →
2. Nutrition and Health Benefits of Leafy Greens

   Harvard T.H. Chan School of Public Health

   Explains the nutritional antioxidants and health benefits in leafy greens, a primary salad ingredient.

   View source →