Vegetable Salad Nutrition Facts

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


There are 114 calories in Vegetable Salad.


Nutrition Facts
Vegetable Salad
Serving Size:


cup (163 grams)

Amount Per Serving
Calories from Fat 61
Calories 114

% Daily Value*

Total Fat 6.8 grams

Saturated Fat 1.6 grams

Trans Fat 0.1 grams
Polyunsaturated Fat 2.3 grams
Monounsaturated Fat 2.1 grams

Cholesterol 5.2 milligrams

Sodium 375 milligrams

Potassium 335 milligrams

Total Carbohydrates 11 grams

Dietary Fiber 2.7 grams

Sugars 5.3 grams
Protein 3.7 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 110 KCal?
Walking (3mph) 31 minutes
Running (6mph) 11 minutes
Bicycling (10mph) 16 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Vegetable salads have long been celebrated as a healthy and refreshing addition to our meals. Packed with a variety of colorful and nutritious ingredients, they offer a delightful combination of flavors and textures. In this expert article, we will explore the features, benefits, and drawbacks of vegetable salads, shedding light on why they have become a popular choice for health-conscious individuals.


Vegetable salads are typically composed of a variety of fresh vegetables, making them a versatile and customizable dish. The specific ingredients can vary, but common components include leafy greens such as lettuce or spinach, cucumbers, tomatoes, bell peppers, carrots, and onions. These vegetables are often combined with herbs, dressings, and toppings to enhance the taste and nutritional profile of the salad.

  1. Rich in essential nutrients: Vegetable salads are a treasure trove of essential nutrients. They are rich in vitamins, minerals, and fiber, which play a critical role in maintaining overall health. For example, leafy greens are an excellent source of vitamins A, C, and K, while tomatoes provide lycopene, a powerful antioxidant.
  2. Support Weight Management: Incorporating vegetable salads into your diet can be beneficial for weight management. Because vegetables are low in calories and high in fiber, they can help you feel full without adding excessive calories. This can help reduce overall caloric intake and support weight loss or maintenance goals.
  3. Support digestive health: The high fiber content of vegetable salads supports a healthy digestive system. Fiber helps maintain regular bowel movements, prevents constipation, and promotes gut health by feeding beneficial gut bacteria. In addition, vegetables contain water, which further aids in digestion and hydration.
  4. Heart-healthy properties: Regular consumption of vegetable salads has been linked to a reduced risk of cardiovascular disease. The combination of vegetables’ high fiber content, antioxidants, and phytochemicals helps lower cholesterol levels, reduce blood pressure, and improve overall heart health.
  5. Antioxidant powerhouse: Vegetable salads are loaded with antioxidants, which fight harmful free radicals in the body. These antioxidants help protect cells from damage, reduce inflammation, and have been linked to a lower risk of chronic diseases, including certain types of cancer.
  6. Hydration support: Vegetables are naturally high in water content, which contributes to hydration when consumed in salad form. Proper hydration is essential for overall health and supports many bodily functions, including temperature regulation, nutrient transport, and joint lubrication.


  1. Potential Dressing Pitfalls: While vegetable salads themselves are highly nutritious, your choice of dressing can significantly affect their overall healthiness. Some store-bought dressings can be high in unhealthy fats, added sugars, and sodium. Opt for homemade dressings or lighter options such as vinaigrettes or simple oil and vinegar combinations.
  2. Allergies and Sensitivities: People with specific allergies or sensitivities to certain vegetables or ingredients should use caution when eating vegetable salads. Common allergens such as peanuts, tree nuts, or gluten-containing ingredients may be present in certain salad dressings or toppings. It is important to read labels carefully and tailor salads to individual dietary needs.
  3. Food safety concerns: Vegetable salads, especially those prepared in advance or served at salad bars, can harbor harmful bacteria if not handled and stored properly. It is important to ensure the freshness and cleanliness of ingredients and to practice safe food handling techniques to minimize the risk of foodborne illness.


Vegetable salads are a fantastic addition to any meal and offer a wealth of nutritional benefits. Packed with vitamins, minerals, fiber, and antioxidants, they promote overall health, help with weight management, and contribute to a well-rounded diet. However, it is important to be aware of potential drawbacks such as dressing choices, allergies, and food safety concerns. By customizing your salad with fresh, healthy ingredients and mindful preparation, you can enjoy the incredible benefits of a vegetable salad while minimizing potential drawbacks. So embrace the vibrant world of vegetable salads and enjoy the goodness they bring to your plate and to your well-being.

Questions and Answers

Are vegetable salads suitable for individuals following a weight loss diet?
Absolutely! Vegetable salads are an excellent choice for individuals aiming to lose weight. They are low in calories, high in fiber, and provide essential nutrients, making them a satisfying and nutritious option to incorporate into a weight loss diet.
Can vegetable salads fulfill my daily recommended intake of vitamins and minerals?
Yes, vegetable salads can contribute significantly to meeting your daily vitamin and mineral requirements. By incorporating a diverse range of vegetables, you can benefit from an array of vitamins, such as vitamin A, C, and K, as well as minerals like potassium and calcium.
How can I make my vegetable salad more flavorful without compromising its nutritional value?
There are various ways to enhance the flavor of your vegetable salad while maintaining its nutritional value. Consider adding fresh herbs, such as basil or cilantro, to provide a burst of freshness. You can also experiment with homemade dressings using olive oil, lemon juice, or balsamic vinegar for a tangy twist.
Can vegetable salads be a complete meal on their own?
While vegetable salads are nutrient-dense, they may not always provide all the essential macronutrients required for a complete meal. To make them more substantial, consider adding a source of protein, such as grilled chicken, tofu, chickpeas, or quinoa. Including some healthy fats, like avocado or nuts, can also help make the salad more satiating and satisfying.
Can vegetable salads be prepared in advance and stored for later consumption?
Yes, vegetable salads can be prepped in advance for convenience. However, it is important to store them properly to maintain freshness and minimize the risk of foodborne illnesses. Keep the salad refrigerated in an airtight container, and if you plan to add dressing, consider storing it separately and adding it just before serving to prevent the salad from becoming soggy.
Remember that these FAQs are intended to provide general information and guidance. It is always advisable to consult with a healthcare professional or registered dietitian for personalized advice regarding your specific dietary needs and health goals.