1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 317.5 mg | 13% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.8 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 79.4 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| 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
Source of Calories
About Mixed green salad with dressing
Mixed green salad with dressing is a popular dish originating from various cuisines, such as Mediterranean and American, where fresh greens are complemented with flavorful dressings. It typically includes leafy greens like spinach, kale, romaine lettuce, or arugula, along with optional additions such as cucumbers, tomatoes, and carrots. Nutritionally, mixed greens are low in calories and contain essential nutrients like vitamin K, vitamin A, folate, and fiber. Dressings may add small amounts of healthy fats but could also increase calorie and sodium content depending on the type used. Overall, mixed green salads are a versatile way to enjoy fresh vegetables while incorporating micronutrients and hydration into your diet.
Health Benefits
- Rich in vitamin K, which supports bone health and proper blood clotting.
- High in dietary fiber from leafy greens and added vegetables, promoting digestive health and a feeling of fullness.
- Contains antioxidants like beta-carotene (vitamin A precursor), which contributes to healthy skin and eye health.
Dietary Considerations
Selection and Storage
Store mixed greens in an airtight container in the refrigerator to maintain freshness; dress the salad immediately before serving to prevent sogginess.
Common Questions About Mixed green salad with dressing Nutrition
What is the nutritional content of a mixed green salad with dressing?
The nutritional content of a mixed green salad with dressing varies depending on the type of greens and dressing used. On average, a serving (1-2 cups of greens with 2 tablespoons of vinaigrette) contains about 120-150 calories, 1-3 grams of protein, 10-14 grams of fat, and 5-8 grams of carbohydrates. It's also rich in vitamins A, C, and K, along with essential minerals like potassium and folate.
Can I eat mixed green salad with dressing on a keto diet?
Yes, a mixed green salad can fit into a keto diet if you choose a low-carb dressing, such as olive oil-based vinaigrettes. Be mindful of dressings with added sugars or higher carb content, like honey mustard or sweet balsamic, which could push your carb intake over keto-friendly limits.
What are the health benefits of eating a mixed green salad with dressing?
Mixed green salads are highly nutritious, as leafy greens like spinach, kale, or arugula are packed with antioxidants, fiber, and vitamins A, C, and K. Adding a healthy dressing made from olive oil can boost your intake of healthy fats and help absorb fat-soluble vitamins. However, be cautious with high-calorie or creamy dressings, as these can add excessive fat and sodium.
How much mixed green salad with dressing should I eat per serving?
A typical serving of mixed green salad is about 1-2 cups of greens and 2 tablespoons of dressing, which is suitable for a side dish. If consuming it as a main dish, you may increase the portion to 3-4 cups with added protein like grilled chicken or tofu, keeping the dressing to around 2-3 tablespoons to avoid excessive calories.
How does mixed green salad with dressing compare to a Caesar salad?
A mixed green salad with vinaigrette is generally lower in calories and fat compared to a Caesar salad due to the use of lighter greens and less calorie-dense dressing. Caesar salads often contain romaine lettuce, croutons, and a creamy dressing, which can add up to 200-300 calories more per serving compared to a basic mixed green salad.
