Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Salad contains 20 calories, 1.3g protein, 3.5g carbs, and 0.2g fat per one bowl (150g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one bowl (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 20 kcal | 1% |
| Protein | 1.3g | 3% |
| Carbohydrates | 3.5g | 1% |
| Total Fat | 0.20g | 0% |
| Fiber | 1.8g | 6% |
| Sugar | 1.8g | -- |
| Saturated Fat | 0.03g | 0% |
| Sodium | 18.0mg | 1% |
| Potassium | 12.0mg | 0% |
| Calcium | 14.0mg | 1% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.30mg | 0% |
| Zinc | 30.0mg | 273% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.35mg | 21% |
| Vitamin B12 | 0.07mcg | 3% |
| Folate | 73.0mcg | 18% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 375.0mg | 30% |
Is Salad Good for You?
Salad provides 20 calories per one bowl (150g) with 1.3g protein, 3.5g carbohydrates, and 0.2g fat. It is a source of iron (1389% dv), zinc (273% dv), vitamin b6 (21% dv).
Mixed green salad with lettuce, tomato, and cucumber without dressing
Key Health Benefits of Salad
- Iron (1389% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (30% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Salad Nutrition with Gram
Use Gram to log salad and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in salad?
Salad contains 20 calories per one bowl (150g).
How much protein is in salad?
Salad provides 1.3g of protein per one bowl (150g).
How many carbs are in salad?
Salad has 3.5g of carbohydrates per one bowl (150g).
Is salad good for tracking nutrition?
Yes. Salad can be logged by calories, macros, and micronutrients in the Gram app.
How should I use salad in a meal plan?
Use Salad as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track salad and thousands of other foods with the Gram app.