Salad Mix — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Salad mix nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 17 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 3 g | 1.09% |
| Fiber | 2 g | 7.14% |
| Sugars | 2 g | 4% |
| Glycemic Index | 15 | - |
| Protein | 2 g | 4% |
| Sodium | 25 mg | 1.09% |
| 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.
17
🍏 Low-Calorie Foods
15
🟢 Low Glycemic Index
Salad mix facts & tips
Health benefits
- Rich in vitamins and minerals such as Vitamin A, Vitamin C, Vitamin K, and folate from various leafy greens, which support overall health and well-being.
- High in fiber, promoting digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
- Low in calories, making it a nutritious option for weight management.
- Contains antioxidants from a variety of vegetables, which help protect the body from free radicals and reduce inflammation.
- Hydrating due to the high water content in leafy greens, helping to maintain fluid balance in the body.
Health risks
- Potential for contamination with harmful bacteria such as E. coli or Salmonella, particularly if the salad mix is not properly washed or stored, leading to potential foodborne illness.
- Risk of pesticide residue on conventionally grown salad greens, which can pose health risks if not properly washed or sourced from organic suppliers.
- Low nutrient density if the salad mix is primarily composed of iceberg lettuce or other low-nutrient greens, offering limited vitamins or minerals compared to darker leafy greens.
- Potential for rapid spoilage as salad mixes are highly perishable and can harbor harmful bacteria or mold if not stored properly, leading to potential foodborne illness.
How to choose salad mix
Salad mix should appear fresh and vibrant, with a variety of greens that are crisp and free from wilting or yellowing. The leaves should be clean and dry to prevent spoilage and maintain texture.
Avoid salad mixes that are limp or have slimy leaves, as these are indicators that the mix is old or has been stored improperly. Packages that are puffed up or have condensation inside should also be avoided, as they can lead to rapid decay of the greens.
How to store salad mix
Salad mix should be stored in the refrigerator, ideally in its original packaging or an airtight container. Proper refrigeration helps maintain its freshness and crispness for up to a week. Keeping it tightly sealed is crucial.
Excess moisture can cause salad mix to wilt and spoil. Avoid washing before storage to prevent premature spoilage. Using paper towels to absorb excess moisture and ensuring the container is tightly sealed will keep the salad mix fresh and crisp.
✅ Extra Tip
How long does it last?
Salad mix can last for 5-7 days in the refrigerator when stored in a plastic bag or container. Proper storage helps maintain its freshness and flavor, ensuring a healthy and convenient meal option. Always check for signs of spoilage before consuming.
What to do with leftovers?
Leftover salad mix can be used in a variety of fresh and healthy dishes. Toss it with your favorite dressing for a quick salad, or mix it into a wrap or sandwich with deli meats, cheese, and vegetables. Salad mix is also great when used as a base for a grain bowl with quinoa, farro, or rice.
Use salad mix in a stir-fry with vegetables and your choice of protein, or mix it into a pasta salad with fresh herbs, cheese, and a tangy vinaigrette. If you have a lot of salad mix, consider making a batch of salad wraps by filling tortillas with the mix, grilled chicken, and a creamy dressing. Salad mix can also be blended into a smoothie with fruits and yogurt for added nutrition, or used as a topping for pizzas or flatbreads with a drizzle of olive oil and balsamic vinegar. For a quick snack, enjoy salad mix with a side of hummus or guacamole, or toss it with nuts and dried fruits for a light and satisfying meal.
👨⚕️️ Medical disclaimer
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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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