Salad: calories, recipe and nutrition facts
One serving of salad (1 plate, 225 g) has 132 kcal. Per 100 g: 59 kcal.
Salad is in the family World dishes. Per 100 g it provides 0.92 g protein, 4.1 g carbohydrates (1.5 g fiber) and 4.7 g fat: about 67% of its calories come from fat.
What salad provides most
- High in vitamin K: 45.3 µg per 100 g, 38 % of the Daily Value.
- High in vitamin A: 241 µg per 100 g, 27 % of the Daily Value.
- Source of folate (vitamin B9): 56.1 µg per 100 g, 14 % of the Daily Value.
Salad per serving
The serving is 1 plate, 225 g (the reference recipe below).
| Nutrient | 100 g | 1 plate |
|---|---|---|
| Calories | 59 kcal | 132 kcal |
| Protein | 0.92 g | 2.1 g |
| Carbohydrates | 4.1 g | 9.3 g |
| Fiber | 1.5 g | 3.3 g |
| Sugars | 2 g | 4.6 g |
| Fat | 4.7 g | 10.5 g |
| Sodium | 11.1 mg | 25 mg |
The reference recipe, ingredient by ingredient
| Ingredient | g | kcal |
|---|---|---|
| Romaine lettuce | 80 | 14 |
| Tomato | 60 | 11 |
| Cucumber | 40 | 6 |
| Grated carrot | 20 | 8 |
| Onion | 10 | 4 |
| Olive oil | 10 | 88 |
| Wine vinegar | 5 | 1 |
| Total | 225 | 132 |
We add up each ingredient, already cooked, with USDA SR28 data. The grams come from a typical home recipe: yours may use more or less of each, which changes the total.
Salad nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 59 kcal | — |
| Protein | 0.92 g | 2 % |
| Total fat | 4.7 g | 6 % |
| Saturated fat | 0.65 g | 3 % |
| Monounsaturated fat | 3.3 g | — |
| Polyunsaturated fat | 0.56 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 4.1 g | 2 % |
| Dietary fiber | 1.5 g | 5 % |
| Total sugars | 2 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 241 µg | 27 % |
| Vitamin C | 6.4 mg | 7 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.89 mg | 6 % |
| Vitamin K | 45.3 µg | 38 % |
| B1 · Thiamin | 0.05 mg | 4 % |
| B2 · Riboflavin | 0.04 mg | 3 % |
| B3 · Niacin | 0.38 mg | 2 % |
| B6 | 0.07 mg | 4 % |
| B9 · Folate | 56.1 µg | 14 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 21.4 mg | 2 % |
| Iron | 0.54 mg | 3 % |
| Magnesium | 11.8 mg | 3 % |
| Phosphorus | 25.9 mg | 2 % |
| Potassium | 213 mg | 5 % |
| Sodium | 11.1 mg | 0 % |
| Zinc | 0.19 mg | 2 % |
| Selenium | 0.23 µg | 0 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.08 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dishes
Of 76 dishes on Micela, salad ranks 74th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍩 Buñuelos | 462 | 8 g |
| 2 | 🥧 Pecan pie | 412 | 4.9 g |
| 3 | 🍬 Turron | 398 | 3.3 g |
| 4 | 🧆 Falafel | 372 | 13.9 g |
| 5 | 🧀 Quesadilla | 368 | 15.9 g |
| 6 | 🍞 Pan de muerto | 367 | 9.4 g |
| 7 | 🧀 Nachos | 343 | 4.3 g |
| 8 | 🥟 Empanada | 335 | 11.3 g |
| 9 | 🍰 Fruitcake | 324 | 2.9 g |
| 10 | 🍟 French fries | 312 | 3.4 g |
| 11 | 🍌 Tostones | 309 | 1.5 g |
| 12 | 🫕 Fondue | 301 | 17.2 g |
| 13 | 🍖 Roast pork leg | 273 | 26.8 g |
| 14 | 🫔 Enchiladas | 273 | 11.2 g |
| 15 | 🫓 Pupusa | 256 | 11.7 g |
| 16 | 🍕 Pizza | 254 | 10.7 g |
| 17 | 🥩 Breaded steak (milanesa) | 247 | 24.4 g |
| 18 | 🥖 Molletes | 241 | 9.8 g |
| 19 | 🥟 Dumpling | 238 | 13.9 g |
| 20 | 🍌 Fried sweet plantains | 236 | 1.4 g |
| 21 | 🥪 Sandwich | 236 | 10.6 g |
| 22 | 🌭 Hot dog | 235 | 8.1 g |
| 23 | 🍤 Tempura | 232 | 20.7 g |
| 24 | 🫓 Arepa | 219 | 5.5 g |
| 25 | 🍔 Hamburger | 209 | 14.6 g |
| 26 | 🥧 Pumpkin pie | 204 | 4.5 g |
| 27 | 🫔 Chilaquiles | 198 | 4 g |
| 28 | 🍳 Fried egg | 196 | 13.6 g |
| 29 | 🥖 Stuffing | 195 | 2.7 g |
| 30 | 🌯 Burrito | 193 | 10 g |
| 31 | 🫔 Tamale | 190 | 9.5 g |
| 32 | 🦃 Roast turkey | 189 | 28.6 g |
| 33 | 🍚 Mexican rice | 185 | 3.3 g |
| 34 | 🍚 Rice with pigeon peas | 182 | 3.5 g |
| 35 | 🌮 Taco | 180 | 11.3 g |
| 36 | 🍚 Chicken and rice | 174 | 12 g |
| 37 | 🍚 Fried rice | 174 | 4 g |
| 38 | 🍠 Candied sweet potatoes | 164 | 0.89 g |
| 39 | 🥙 Shawarma | 159 | 13.1 g |
| 40 | 🫙 Cranberry sauce | 159 | 0.9 g |
| 41 | 🍣 Sushi | 157 | 8.1 g |
| 42 | 🫘 Refried beans | 156 | 6.9 g |
| 43 | 🍝 Spaghetti bolognese | 153 | 8 g |
| 44 | 🥚 Spanish omelette | 152 | 4.8 g |
| 45 | 🍚 Rice and black beans | 151 | 4.6 g |
| 46 | 🍳 Scrambled eggs | 149 | 10 g |
| 47 | 🍎 Christmas apple salad | 149 | 2 g |
| 48 | 🥘 Paella | 147 | 10.4 g |
| 49 | 🍛 Curry | 146 | 9.1 g |
| 50 | 🍮 Rice pudding | 146 | 3.2 g |
| 51 | 🥔 Potato salad | 143 | 2.7 g |
| 52 | 🍙 Rice ball | 137 | 5.2 g |
| 53 | 🍝 Lasagna | 135 | 7.3 g |
| 54 | 🍱 Bento | 128 | 8.8 g |
| 55 | 🥑 Guacamole | 121 | 1.7 g |
| 56 | 🥣 Oatmeal with milk | 114 | 4.8 g |
| 57 | 🥔 Mashed potatoes | 114 | 1.9 g |
| 58 | 🥡 Chop suey | 114 | 9.8 g |
| 59 | 🥣 Black bean soup | 103 | 5.1 g |
| 60 | 🐟 Basque-style salt cod | 103 | 8.5 g |
| 61 | 🍥 Fish cake | 99 | 15.2 g |
| 62 | 🍲 Stew | 98 | 7.8 g |
| 63 | 🎃 Candied pumpkin | 97 | 0.61 g |
| 64 | ☕ Champurrado | 94 | 1.9 g |
| 65 | 🍫 Mexican hot chocolate | 89 | 3.2 g |
| 66 | 🥛 Eggnog | 88 | 4.5 g |
| 67 | 🍲 Pozole | 82 | 6.3 g |
| 68 | 🥛 Atole | 79 | 2.3 g |
| 69 | 🍲 Tripe soup | 74 | 8.6 g |
| 70 | 🐟 Ceviche | 74 | 9.4 g |
| 71 | 🥤 Banana smoothie | 70 | 2.5 g |
| 72 | 🍢 Oden | 68 | 6.4 g |
| 73 | 🍜 Ramen | 65 | 4.4 g |
| 74 | 🥗 Salad | 59 | 0.92 g |
| 75 | 🍹 Mexican Christmas punch | 51 | 0.38 g |
| 76 | 🥣 Turkey gravy | 51 | 2.6 g |
Among Micela's 180 foods, salad is in the top 10 for vitamin K (4th), vitamin A (9th).
Where it comes from
The Romans ate it; the Caesar was born in Tijuana, Mexico.
Approximate origin, under review.
Frequently asked questions
How many calories are in a salad?
A reference serving (1 plate, 225 g) has 132 kcal: 59 kcal per 100 g. It depends on how much of each ingredient it has.
What is in a salad?
In the reference recipe: romaine lettuce (80 g), tomato (60 g), cucumber (40 g), grated carrot (20 g), onion (10 g), olive oil (10 g), wine vinegar (5 g).
How much protein does salad have?
0.92 g per 100 g; 2.1 g in 1 plate.
How many carbs does salad have?
4.1 g of carbohydrates per 100 g, of which 1.5 g is fiber and 2 g sugars.
What vitamins and minerals does salad have?
The ones it provides most per 100 g, by Daily Value: vitamin K, 38 %; vitamin A, 27 %; folate (vitamin B9), 14 %.
Where does salad come from?
The Romans ate it; the Caesar was born in Tijuana, Mexico. This is an approximate origin, under review.
Source
Receta de referencia Micela · ingredientes USDA SR28 · records: Lettuce, cos or romaine, raw (NDB 11251) · Tomatoes, red, ripe, raw, year round average (NDB 11529) · Cucumber, with peel, raw (NDB 11205) · Carrots, raw (NDB 11124) · Onions, raw (NDB 11282) · Oil, olive, salad or cooking (NDB 4053) · Vinegar, red wine (NDB 2068)
One serving (1 plate) is about 7% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers