Tossed Salad Nutrition Facts

Calories, fat, protein, and carbohydrate values for Tossed Salad.


There are 148 calories in Tossed Salad.


Nutrition Facts
Tossed Salad
Serving Size:


salad with dressing (170 grams)

Amount Per Serving
Calories from Fat 113
Calories 148

% Daily Value*

Total Fat 13 grams

Saturated Fat 3.1 grams

Trans Fat 0.1 grams
Polyunsaturated Fat 1.3 grams
Monounsaturated Fat 7.5 grams

Cholesterol 9.3 milligrams

Sodium 176 milligrams

Potassium 353 milligrams

Total Carbohydrates 6.4 grams

Dietary Fiber 2.8 grams

Sugars 3 grams
Protein 3.8 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Vegetable-Based Products (Perishable)

How long would it take to burn off 150 KCal?
Walking (3mph) 40 minutes
Running (6mph) 14 minutes
Bicycling (10mph) 21 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

In the realm of nutritious and refreshing food options, tossed salad stands out as a versatile and vibrant choice. Bursting with flavor, color, and a plethora of health benefits, tossed salad has become a popular go-to option for health-conscious individuals. In this expert article, we’ll explore the features, benefits, and considerations of tossed salad, shedding light on why it has become a staple in many diets.
Features of Tossed Salad:

1. Fresh and crisp ingredients:

Tossed salad typically consists of a variety of fresh greens as a base, such as romaine, mixed greens, or spinach. These leafy greens add a refreshing crunch and a burst of vibrant color to the salad. In addition, tossed salads often include a medley of other vegetables, such as sliced tomatoes, cucumbers, bell peppers, and red onions, which add texture, flavor, and nutritional value to the mix.

2. Versatile dressings:

One of the defining features of a tossed salad is the variety of dressings that can be paired with it. From classic vinaigrettes to creamy options like ranch or Caesar dressing, the choice of dressing allows you to customize the salad to your liking. Dressings can enhance the flavors of the vegetables and provide a delightful taste experience.
Benefits of Tossed Salad:

1. Rich in nutrients:

Tossed salad is a nutritional powerhouse, packed with essential vitamins, minerals and fiber. The combination of leafy greens and colorful vegetables provides a wide range of nutrients, including vitamin A, vitamin C, potassium, and fiber. These nutrients contribute to overall health and support various bodily functions, such as maintaining healthy skin, boosting the immune system, and aiding digestion.

2. Weight management and satiety:

A tossed salad is a popular choice for those who want to manage their weight or support weight loss efforts. The high fiber content of the leafy greens and vegetables helps promote fullness and satiety, reducing the likelihood of overeating. In addition, the low-calorie nature of tossed salad makes it an ideal option for those watching their calorie intake while still providing a satisfying meal.

3. Antioxidant powerhouse:

The vibrant mix of vegetables in tossed salad brings with it a variety of antioxidants. Antioxidants play a critical role in neutralizing harmful free radicals in the body, protecting cells from damage and oxidative stress. Regular consumption of antioxidant-rich foods, such as tossed salad, has been associated with a reduced risk of chronic diseases, such as heart disease and certain types of cancer.
Considerations and drawbacks:

1. Allergies and sensitivities:

While tossed salad is generally considered a healthy choice, individuals with certain food allergies or sensitivities should exercise caution. Some common allergens found in salads include nuts, dairy-based dressings, gluten-containing ingredients, and certain fruits or vegetables. It is important to consider individual dietary restrictions and choose ingredients and dressings accordingly.

2. Sodium content in dressings:

While dressings add flavor and moisture to tossed salads, they can also be a significant source of sodium. Some store-bought dressings may contain high levels of sodium, which can be a concern for people with high blood pressure or those on a low-sodium diet. Choosing homemade dressings or low-sodium alternatives can help mitigate this problem.


Tossed salad offers a delightful combination of fresh ingredients, customizable dressings and numerous health benefits. With its nutrient-dense profile, weight management support and antioxidant properties, tossed salad has rightfully earned its place as a popular choice for those seeking a healthy and satisfying meal option. By considering individual dietary needs and being mindful of dressing choices, tossed salad can continue to be a delicious and nutritious addition to any diet.
Disclaimer: The information provided in this article is for educational purposes only and should not be used as a substitute for professional medical advice. Please consult a healthcare professional or registered dietitian before making any significant changes to your diet or if you have specific dietary concerns or medical conditions.

Questions and Answers

Can I customize my tossed salad by adding or omitting certain ingredients?
Absolutely! Tossed salad offers great flexibility for customization. Feel free to add or omit ingredients based on your preferences or dietary restrictions. You can experiment with different vegetables, fruits, nuts, or protein sources to create a salad that suits your taste and nutritional needs.
Are there any alternatives to traditional salad dressings that I can use?
Yes, there are plenty of alternatives to traditional salad dressings. If you’re looking for a lighter option, you can dress your salad with a squeeze of lemon or lime juice, balsamic vinegar, or a drizzle of extra virgin olive oil. You can also explore homemade dressings using Greek yogurt, tahini, or herbs and spices for a unique flavor profile.
Can tossed salad be a complete meal on its own?
A tossed salad can actually be a satisfying and nutritious meal on its own, especially if you include a variety of vegetables and add a source of protein. Consider adding protein-rich ingredients like grilled chicken, tofu, beans, or hard-boiled eggs to make your salad more satisfying and balanced.
How can I make sure my tossed salad stays fresh longer?
To keep your tossed salad fresh longer, it’s best to store the dressing separately from the salad ingredients until you’re ready to eat. This will prevent the greens from getting soggy. In addition, using airtight containers and placing a paper towel on top of the salad can help absorb excess moisture and keep it crisp..
Can I prepare a tossed salad in advance for meal prep?
Yes. You can definitely prepare a tossed salad in advance for meal prepping. However, it’s important to note that some ingredients, such as sliced tomatoes or avocados, can become mushy if stored too long. To maintain freshness, consider keeping the dressing separate and adding it just before serving. Alternatively, you can prepare the salad components in advance and toss the salad just before serving.