Chopped salad
| Macros | per 100 g |
|---|---|
| Calories | 120 kcal |
| Protein | 5.0 g |
| Fat | 8.0 g |
| Carbs | 8.0 g |
Chopped salad is a raw mixed dish in which vegetables, and often cheese, legumes or protein, are cut into uniform small pieces and tossed together, typically with a dressing. It is a common lunch or side dish across Mediterranean and American cuisines, served in portions of roughly 150–250 g. Per 100 g, chopped salad provides 120 kcal, 5 g of protein, 8 g of fat and 8 g of carbohydrates, with 2.5 g of dietary fibre and 4 g of sugars. Notable micronutrients include 310 mg of potassium, 80 mg of calcium, 120 mcg of vitamin A and 18 mg of vitamin C per 100 g. No glycemic index value is available for this mixed dish. Suitable for vegetarian, gluten-free, low-FODMAP and Mediterranean dietary patterns.
How many calories in a chopped salad?
Chopped salad contains 120 kcal per 100 g. A typical restaurant-sized serving of around 200 g would come to approximately 240 kcal, though this varies considerably depending on the dressing and ingredients used.
How much vitamin C is in a chopped salad?
Chopped salad provides 18 mg of vitamin C per 100 g, contributed mainly by raw vegetables such as tomatoes and peppers. The exact amount varies depending on which vegetables are included and how freshly they are prepared.
Is chopped salad suitable for a gluten-free diet?
Yes — chopped salad is listed as gluten-free, provided the dressing and any added toppings do not contain gluten-containing ingredients such as croutons or certain soy-based sauces. It also fits vegetarian, low-FODMAP and Mediterranean dietary patterns.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 5.0 g |
| Fat | 8.0 g |
| Carbs | 8.0 g |
| Sugars | 4.0 g |
| Fiber | 2.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 2.0 g |
| Monounsaturated | 4.0 g |
| Polyunsaturated | 1.0 g |
| Cholesterol | 15.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 80.0 mg |
| Iron | 1.0 mg |
| Potassium | 310 mg |
| Sodium | 280 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 120 mcg |
| Vitamin C | 18.0 mg |
| Vitamin B12 | 0.20 mcg |