OpenNutrition

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Mixed Vegetable Salad

Mixed Vegetable Salad

Everyday

Mixed vegetable salad is a cold dish combining raw or lightly cooked vegetables like leafy greens, tomatoes, cucumbers, and bell peppers, often enhanced with herbs or dressings. This nutrient-dense preparation provides significant fiber and essential vitamins (A, C, K) while remaining low in calories, though final nutrition varies based on ingredient ratios and dressing choices. Its versatility accommodates various dietary patterns but requires attention to added oils, cheeses, or creamy dressings that substantially alter fat and calorie content.

Macro Impact

A 1 cup serving contains 96 calories, 2g protein, 19g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 96 calories?
Walking3.5 mph, moderate pace
22 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size1 cup (240 g)
Amount per serving
Calories96
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium960mg
42%
Total Carbohydrate19g
7%
Dietary Fiber6g
21%
Total Sugars10g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium96mg
7%
Iron1mg
7%
Potassium600mg
13%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
19 / 275 g
7%
Fiber
6 / 28 g
21%
Sugars
10 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
4%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
6%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
5%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
8%
Valine
0 / 2 g
6%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
8%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
5 / 30 mcg
16%
Cobalamin, B12
0 / 2 mcg
0%
Folate
120 / 400 mcg
30%
Vitamin A
360 / 800 mcg
45%
Vitamin C
60 / 83 mg
73%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
192 / 105 mcg
183%
Minerals
Calcium
96 / 1k mg
10%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
9%
Magnesium
36 / 370 mg
10%
Manganese
0 / 2 mg
12%
Phosphorous
72 / 700 mg
10%
Potassium
600 / 3k mg
20%
Selenium
2 / 55 mcg
4%
Sodium
960 / 2.3k mg
42%
Zinc
1 / 10 mg
8%
Chromium
5 / 30 mcg
16%
Molybdenum
24 / 45 mcg
53%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
221 g
Caffeine
0 mg
Choline
24 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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