Know what’s on your plate
Green salad
Calories & nutrition facts
raw, without seasoning
Nutrition facts
Per 100 g% DV- Calories 14 kcal —
- Protein 1 g 2%
- Carbohydrate 1.5 g 1%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 1.3 g 5%
- Sugars 0.8 g —
- Sodium 18.3 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 167 µg 19%
- Vitamin C 2 mg 2%
- Vitamin E 0.17 mg 1%
- Thiamin (B1) 0.04 mg 3%
- Niacin (B3) 0.14 mg 1%
- Vitamin B6 0.05 mg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 35.3 mg 3%
- Iron 0.64 mg 4%
- Magnesium 15.3 mg 4%
- Phosphorus 23.5 mg 2%
- Potassium 260 mg 6%
- Zinc 0.18 mg 2%
- Copper 0.06 mg 7%
- Manganese 0.22 mg 10%
- Selenium 3.2 µg 6%
Similar foods
- Mixed green saladwith cucumber tomato bell pepper, without dressing17 kcal / 100 g
- Vegetable saladraw80 kcal / 100 g
- Leafy saladaverage, raw17 kcal / 100 g
- Garden saladadded nuts &/or seeds, no added dressing82 kcal / 100 g
- Green lettuceassorted varieties, raw, fresh14 kcal / 100 g
- Green leaf lettuceraw15 kcal / 100 g
- Lettuceraw15 kcal / 100 g
- Fruit saladraw79 kcal / 100 g
- Saladunsalted53 kcal / 100 g
- Raw vegetableswithout dressing, average28 kcal / 100 g
Questions about Green salad
How do you wash green salad without bruising the leaves?
Separate the leaves and swish them gently in a bowl of cold water, then lift them out so grit stays behind. Spin or pat them completely dry; water left on the leaves dilutes the dressing.
How do you stop green salad going soggy?
Dry the leaves well and keep the dressing separate until just before serving. Pour the dressing around the bowl, then toss briefly so the leaves are coated rather than sitting in a puddle.
How should you store washed green salad?
Keep it dry in a lidded container in the fridge, with a clean piece of kitchen paper to absorb moisture. Replace the paper if it becomes damp, and remove any wilted or slimy leaves.
What goes well with green salad?
Its fresh, mild flavour works with sharp vinaigrette, mustard dressing, herbs, cucumber and radishes. Serve it alongside quiche, grilled fish or roast vegetables, or add beans, boiled eggs or toasted bread to make it more substantial.
Which leaves should you choose for green salad?
Mix tender leaves such as butterhead or baby spinach with crisp ones such as cos for a range of textures. Choose leaves that look fresh and unwilted, without slimy patches or brown edges.
Can you eat green salad raw?
Yes; it is usually served raw. Wash the leaves under clean running water before eating, even if they look clean, and dry them well.
Is green salad a source of vitamin A?
Yes. Green salad is a source of vitamin A, which is present in leafy greens.
Source: ANSES–Ciqual (France) 25604 · per 100 g · carbohydrate per EU label, fibre excluded
