Salad — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Salad nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 15 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 3 g | 1.09% |
| Fiber | 1 g | 3.57% |
| Sugars | 2 g | 4% |
| Glycemic Index | 15 | - |
| Protein | 1 g | 2% |
| Sodium | 28 mg | 1.22% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
15
🍏 Low-Calorie Foods
15
🟢 Low Glycemic Index
Salad facts & tips
Health benefits
- Low in calories, making it a nutritious option for weight management and overall health.
- Rich in vitamins and minerals from various vegetables, supporting overall health and well-being.
- High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Contains antioxidants from fresh vegetables, which help protect the body from free radicals and reduce inflammation.
- Versatile and customizable, allowing for a variety of nutrient-dense ingredients such as lean proteins, healthy fats, and whole grains.
Health risks
- Risk of contamination with harmful bacteria such as E. coli or Salmonella, particularly in pre-packaged or improperly washed salad greens, leading to potential foodborne illness.
- Low calorie content while generally beneficial, can result in low satiety if the salad is not balanced with protein or healthy fats, potentially leading to overeating of other foods.
- Potential for high fat content in salads with heavy dressings, cheese, or other high-calorie toppings, which can contribute to weight gain if consumed frequently.
- Potential for pesticide residue on conventionally grown salad greens, which can pose health risks if not properly washed or sourced from organic suppliers.
How to choose salad
When choosing a pre-mixed salad, ensure the leaves are vibrant and crisp, free from any wilt or yellowing. The packaging should be airtight to maintain freshness and prevent wilting.
Avoid salads with any brown edges or slimy leaves, which indicate they are past their prime. Salads that have a sour smell or are packaged with excess water at the bottom should also be avoided, as they likely won't taste fresh.
How to store salad
Prepared salad should be stored in the refrigerator in an airtight container. Keeping it chilled helps maintain its freshness and crispness for up to two days. Always store salad without dressing to preserve its texture.
Exposure to air can cause salad to wilt and lose its quality. Avoid leaving it uncovered or using dirty utensils, which can introduce bacteria. Always add dressing just before serving to keep the salad fresh and appealing.
✅ Extra Tip
How long does it last?
Salad can last for 3-5 days in the refrigerator when stored in an airtight container. For the best quality, keep the dressing separate until ready to serve.
What to do with leftovers?
Leftover salad can be used in a variety of creative ways. Add it to a wrap or sandwich for extra crunch, or mix it into a grain bowl with quinoa, rice, or farro for added texture and flavor. Salad is also great when tossed with pasta for a quick pasta salad, especially when combined with a tangy vinaigrette.
Use leftover salad as a topping for tacos, burgers, or wraps, where its fresh ingredients add brightness to the dish. If you have a lot of salad, consider layering it in a Mason jar for a portable lunch, adding protein like grilled chicken or tofu. Salad can also be blended into a green smoothie with fruits and yogurt, or mixed into a scrambled eggs or omelet for a healthy breakfast. For a quick snack, enjoy salad with a drizzle of olive oil and a sprinkle of nuts or seeds, or serve it as a side with grilled meats or fish.
👨⚕️️ Medical disclaimer
How salad supports specific health conditions
Salads made from a variety of leafy greens, vegetables, and healthy toppings provide a nutrient-dense meal rich in fiber, promoting digestive health by supporting bowel regularity. Depending on the ingredients, salads can offer antioxidants, supporting immune health and heart health by reducing inflammation. Adding healthy fats like olive oil and lean proteins can enhance their nutritional value, making salads a versatile, low-calorie option for weight management.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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