salad nutrition facts

Eating a salad every day is one of the healthiest eating habits. There are many salad nutritional facts that clearly indicates a salad a day keeps disease and aging at bay. So, what are the major benefits of eating salad? Here are four major benefits of salad that you may not know while eating salad regularly.

Why Eat Salad?

For Reducing calorie

Eating a fiber-rich salad like a green salad of 150 calories or less as a first course will give you a feeling of fullness and reduce the total number of calories eaten during the meal. It is like preload your stomach with low-calorie food so you can lessen consuming more beef stakes or lobsters.

For Lower cholesterol level and prevent constipation

Most of the salad ingredients contain high-fiber diet which helps lower cholesterol levels and prevents constipation.

Keeping diseases at bay

Many of us do not eat as much as fruits and vegetables as we eat fast food. Eating salad is an easy way of having these healthy foods in our everyday diet. Many researchers have found that there is a direct relationship between eating lots of fruits and vegetables and lower risks of many diseases including cancers.

Fruits and vegetables are the hosts of powerful antioxidants, for example, vitamin C, folic acid, lycopene, and alpha-and beta-carotene especially if your salad includes some raw vegetables. Antioxidants act against harmful molecules called free radicals.

Protecting your heart

Vegetables like Romaine lettuce contain vitamin E or folate and fiber. It has bee found that high level of folate assists in the prevention of stroke and cardiovascular disease.

I found discussing salad nutritional facts in terms of common ingredients would be pretty useful for readers than discussing the recipes and their nutritional facts. Because a bunch of particular recipes may not use all useful ingredients at the same time; so, there are chances you would miss the facts about some really useful ingredients. Moreover, recipes vary from country to country. So how do you know which one is important to give a better idea of the benefits of eating salad?

Since, there are hundreds of salad ingredients out there, so it is better to categorize them first before starting a discussion on their nutritional facts. For example, Tomato is a common ingredient which is used in almost every salad type. But how many tomato varieties are available can you tell? Well, there are hundreds of tomatoes varieties. From marble-sized grape or cherry tomatoes, to juicy salad tomatoes, meaty paste tomatoes, and huge, sweet, beefsteak tomatoes. So, it would be pretty meaningful if I group all of them under one broad category “Tomatoes” and discuss nutritional facts and health benefits of this edible food.

Like Tomatoes, we have categorized other ingredients. Here is a list of salad ingredients according to category:

  • Lettuce
  • Tomatoes
  • Beans
  • Seeds
  • Fruits
  • Corns
  • Cheese
  • Egg
  • Pepper
  • Broccoli
  • Berry
  • Carrots
  • Shrimp
  • Cabbage
  • Garlic
  • Olive oil

Nutritional Facts

Here we will mainly discuss the nutritional facts of a few major ingredients that are found in almost all salad types.


Lettuce is most often grown as a leafy vegetable. It has many varieties like iceberg lettuce, butterhead Boston, Butterhead-Bibb, green leaf lettuce, red leaf lettuce, oak leaf lettuce, romaine lettuce. Below is lettuce nutritional information:

Name of ingredientsMinerals & othersVitaminTotal FatCalorieSuitable for
Lettuce (per 100 grams)Sodium:28mgVitaminA:148%0.2g15Anti-inflammatory agent
Potassium: 194mgVitamin C:15%lower cholesterol levels
Carbohydrate:2.9 gVitamin B6:5%induces sleep
Dietary fiber: 1.3gantioxidant agent
Sugar: 0.8gControls anxiety


Tomatoes Salad

Tomato is a wonderful gift from the Mayan civilization. It is a juicy, nutritious fruit but generally categorized as vegetables. This vegetable is the major source of anti-oxidant agent Lycopene which reduces the risk of heart diseases and cancer. Tomatoes are also rich in vitamin C, potassium, folate and vitamin K. Below is nutritional facts of tomato:

Name of ingredientsMinerals & othersVitaminTotal FatCalorieSuitable for
Tomatoes (per 100 grams)Sodium:5mgVitamin A:833 IU0.2g18KcalCancer prevention
Potassium: 237mgVitamin C:13mgProtective against cardiovascular disease
Calcium:10mgVitamin E:0.54mgBeneficial for skin health
Iron: 0.3mgFolates: 15mcg
Phosphorus:24mgNiacin: 0.594mg
Magnesium: 11mgThiamin:0.037mg
Zinc: 0.17mg


bean-saladBeans are consumed as delicious, naturally nutritious food. There are different types of beans: black, cranberry, Great Northern, dark red kidney, light red kidney, white kidney, navy, pink, pinto, and small red—are good sources of protein, excellent sources of fiber, and naturally fat-free, sodium-free, and cholesterol-free. Nutritional facts of beans are given below:

Name of ingredientsMinerals & othersVitaminTotal FatCalorieSuitable for
Beans (per 100 grams)Sodium:12mgVitamin C: 10%1.2g347KcalBetter heart health
Potassium: 1.393mgVitamin B6: 25%  Reduce the risk of cancer
Carbohydrates: 63g



 Improve gut health
Dietary fiber: 16gFolates: 15mcgControl appetite
Sugar: 2.1gNiacin: 0.594mg
Protein: 21gThiamin:0.037mg


seed saladSeeds are so nutrient rich that you do not have to eat a lot of them every day. Here is a nutritional fact of seeds

Name of ingredientsMinerals & otherVitaminTotal FatCalorieSuitable for
Seeds  (per 100 grams)Sodium: 7mgVitamin C: 3%49g559 KcalAid digestion
Potassium: 809mgVitamin B6: 5% Stimulate digestion
Carbohydrates: 11g



Iron: 48% Blood circulation
Dietary fiber: 6gHelp the nervous system
Sugar: 2.1g
Protein: 30g


Cheese contains many health beneficial nutrients like calcium, protein, phosphorus, zinc, vitamin A and vitamin B12. This food item is rich in calcium. According to American government statistics 9 out of ten American women and 6 out of ten American men do not eat the recommended amount of calcium.

Name of ingredientsMinerals & othersVitaminTotal FatCalorieSuitable for
American Cheese  (per 1 ounce)Calcium:175mgVitamin A: 5%(%DV)8.9106 Kcal Healthy Bones
Iron: 0.1mgVitamin B12:0.2ug  Healthy heart
Folate: 2mcg



Riboflavin:6%(%DV) Prevent Cancer
Magnesium: 3mgPrevent Osteoporosis
Thiamin: 0.01mgHealthy teeth
Protein: 30gStress reduction

So far, we have discussed different types of salad ingredients and their nutritional value. Now we would like to categorize salad in terms of types and give you an idea of their national value. Here again we would like to avoid discussion on the recipe. Because describing recipe of a particular salad for example, Ambrosia, an American salad or Antipasto an Italian salad will merely give you the culinary process of the salad but miss the main thing: health benefits.

Different Type of Salad

Salad types of vary according to geographical location. For example, you have American, Arabian, Indonesian, Mexican, Italian etc. In fact, almost every country or region has its own style of salad. But for simplicity, we can categorize them according to the primary ingredients used in salad. Based on this categorization we have following salad types:

  • Vegetable salad
  • Fruit salad
  • Meat Salad
  • Vegetable or fruit salad
  • Bean Salad
  • Green Salad
  • Seafood Salad
  • Dessert Salad
  • Fish Salad
  • Egg Salad

Now let’s take a look at nutritional facts of different types of Salad.

Vegetable Salad

vegetable-saladEating vegetable salad reduce the risk of many chronic diseases. It is the healthiest salad. Vegetables are a source of many useful nutrients for example, Potassium, fiber, folate and vitamin A,E and C. Nutritional facts of 1 cup of vegetable salad (63g) are the following:

  • Calories: 114 Kcal
  • Total Fat: 6.8g
  • Cholesterol: 5.2mg
  • Sodium: 375mg
  • Potassium: 335mg
  • Total carbohydrates: 11g
  • Dietary fiber: 2.7g
  • Sugar: 5.4g
  • Protein: 3.7g
  • Vitamin A: 66%
  • Vitamin C: 97%
  • Calcium: 10%
  • Iron: 5%

Vegetable salad is low in calorie. For example, calories in potato salad are 143.

Fruit Salad

Food Salad consists of various kinds of fruit sometimes they serve in liquid format either in their own juices or syrup, or an appetizer. They also served as desserts or side-salad. There are health benefits to eating fruit salad. Fruit is an excellent choice for people who want to lose weight. They are a good source of anti-oxidants, vitamins and minerals. Fruit is especially useful for healthy skin and hair.

Nutritional facts of Fruit salads are (per 100g serving)

  • Calories: 50 Kcl
  • Total fat: 0 gram
  • Cholesterol: 0mg
  • Sodium: 5mg
  • Potassium: 116mg
  • Total carbohydrate: 13g
  • Dietary fiber: 1g
  • Protein: 0.5g
  • Vitamin A: 12%
  • Calcium: 1%
  • Vitamin C: 5%
  • Magnesium: 2%

Meat Salad

meat-saladAny salad where chicken is the main ingredient. Other common ingredients that include boiled eggs, mayonnaise and a variety of mustards. Chicken meat is known as teeming with proteins and contains numerous nutrients. Meat salad primarily consists of chicken meat is low in calories, cholesterol, Sodium, and Fat.

Chicken is rich in protein, but also high in cholesterol. Chicken contains a low level of sodium and is a good source for blood-building vitamin B6, bone-strengthening phosphorus and cell-protecting selenium. A cup of diced, roasted chicken meat provides 231 calories where 45 calories come from fat. This serving size provides 96 percent of the daily value of vitamin B3, or niacin which is an energy producer that aids the digestive and nervous systems.

Seafood Salad

sea-food-saladAccording to the recommendation of American hearth association people should consume a 3.5-ounce serving of seafood at least twice per week to increase omega-3 fatty acid intake. This nutrient is known as reducing heart attack as well as sudden cardiac arrest. Seafood salad is a good source of Omega-3 fatty acid.

Main ingredients of seafood salad are fish and shellfish. Per 100 grams of seafood has the following nutritional value:

  • Calorie: 204 Kcal
  • Total fat: 8 gram
  • Cholesterol: 479mg
  • Sodium: 117mg
  • Potassium: 283 mg
  • Total carbohydrate: 1.9g
  • Dietary fiber: 0 gram
  • Protein: 29 gram
  • Vitamin Content: A (6%), B-12 (19%), C (27%)
  • Magnesium: 6%
  • Iron: 4%
  • Calcium: 2%

Fish salad


The fish salad is known for having low calorie, fat, carbohydrate but rich in mineral content for example sodium. Below are nutritional facts of a typical fish salad:

  • Calorie: 689 KJ (kilo-joule)
  • Fat: 10 grams
  • Fiber: 3 grams
  • Protein: 10 grams
  • Cholesterol: 22mg
  • Sodium: 48.18mg
  • Carbohydrate(sugar): 2 grams

Egg Salad

egg-saladCertainly, traditional egg salad isn’t exactly the healthiest meal, since it made of multiple eggs, salt and mayo. Nutritional value of 222 gram of egg salad is as follows

  • Total fat: 41 gram
  • Cholesterol: 523mg
  • Sodium: 550mg
  • Potassium: 267mg
  • Total carbohydrates: 5.3 gram
  • Dietary fiber: 1.1 gram
  • Sugar: 2.4 gram
  • Protein: 18 gram
  • Vitamin A: 15%
  • Vitamin C: 4.7%
  • Calcium: 9.5%
  • Iron: 15%
  • Calories: 471 Kcal

A Few Notable Benefits of Eating Salad

  • Helps combat and prevent diseases
  • Cleans the refrigerator
  • Works great for lunch or snack
  • Easy and quick prepping
  • Works great during hot summer day
  • Adds fiber


The Salad is a popular dish consumed around the world. And why not since it has 4 striking health benefits which include preventing many chronic and terminal diseases, decreasing calorie intake, controlling weight and slowing down the ageing process.

Salads are a good source of many useful anti-oxidant agents which acts against free-radical molecules. Free radical molecules cause cancer in the human body.

Ingredients of most salad type contain fiber. Having fiber in food lessen constipation which in effect reduces the chance of developing colon cancer.

Eating salad is a good food habit compare to eating fast food. We often do not eat much fruits and vegetables. One good way of having fruits and vegetables (which are good for our overall health) in our daily meal is eating salad.

Salads are a rich source of protein. Having a regular supply of protein is essential since our body does not store this essential nutrient.

Finally, eat salad every day to keep all diseases at bay!.

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My name is Paul T. Smith and I am a Registered Dietitian, Certified Nutritionist, and Certified Personal Trainer with a private practice in Somerville, MA. I got my Bachelors of Science in Nutrition and Dietetics from Princeton University and finished my Dietetic Internship at Oregon Health and Science University. After working as a personal trainer for almost five years and completing the dietetic internship, I took a detour on my career path to pursue a role as a blogger. There will be plenty of information shared on losing weight, building muscle, eating healthy, and living a happy, healthy life on my blog. I enjoy blogging and strive to share accurate information about nutrition and health knowledge. My blog is for those who are on the journey of healthy eating, and it is also for anyone wishing to attain total health all while aging with no worries. I believe that anyone can have a healthier body and a happier mind when armed with the right education, resources, and knowledge about diet & nutrition. I want my readers to know that they will learn a lot about proper diet & nutrition through this blog. I try to ensure all articles are informative and useful.


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