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 | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 236.6 mg | 10% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 4.7 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| 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
Source of Calories
About Veggie salad
Veggie salad is a versatile dish made by combining a variety of fresh vegetables such as lettuce, spinach, tomatoes, cucumbers, carrots, and bell peppers. It has roots in global cuisines, commonly featured in Mediterranean, American, and Asian diets. Veggie salads are typically low in calories, rich in dietary fiber, and packed with essential nutrients such as vitamins A, C, and K, potassium, magnesium, and antioxidants. Depending on added ingredients, the nutritional profile can vary, but it generally provides an abundance of phytonutrients and plant-based nutrients that support overall health. Adding protein sources like beans or seeds can further enhance nutrient density.
Health Benefits
- High in dietary fiber, which supports digestive health and aids in maintaining a healthy weight.
- Contains vitamin C from tomatoes and peppers, boosting immunity and supporting skin health.
- Rich in potassium, which helps regulate blood pressure and supports heart health.
Dietary Considerations
Selection and Storage
Store uncut and washed vegetables in the crisper drawer of the refrigerator. Once prepared, keep the salad refrigerated in an airtight container and consume within 24 hours to maintain freshness.
Common Questions About Veggie salad Nutrition
What is the nutritional content of a veggie salad?
A typical veggie salad (1 cup) contains around 50-80 calories, 2-3 grams of protein, 3-5 grams of fiber, and is rich in vitamins A, C, and K depending on the vegetables used. It is also low in fat and contains beneficial antioxidants and phytonutrients.
Can I eat a veggie salad on a keto diet?
Veggie salads can be compatible with a keto diet if you focus on low-carb ingredients like spinach, kale, cucumber, and avocado while avoiding starchy vegetables like carrots or corn. Adding healthy fats like olive oil or nuts can further align it with keto guidelines.
What are the health benefits of eating a veggie salad?
Eating veggie salads can support digestive health due to high fiber content, improve immune function from vitamins and antioxidants, and assist with weight management because they are low in calories yet filling. However, excessive dressing can add unnecessary fat and calories.
How much veggie salad should I eat per serving?
A recommended portion size for a veggie salad is about 1-2 cups for a side dish or 3-4 cups for a main meal. Adjust portions based on personal calorie needs and the types of toppings or dressings used.
How does veggie salad compare to fruit salad in terms of nutrition?
Veggie salads are typically lower in sugar and carbohydrates compared to fruit salads but higher in fiber and key vitamins like A and K. Fruit salads provide more natural sugars and vitamin C but may have fewer overall antioxidants than green 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.
