Salad - calories, carbs, nutrition
Salad contain several important nutrients: 1 container (4.5 oz.) (128g) only contains 210 calories, on average. However, more than 49% of salad is composed of carbs 26 grams. It also contains 9 grams of fat, 7 grams of protein and 15 grams of sugar.
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210 | 26 g (49%) | 7 g (13%) | 9 g (38%) | 15 g |
Salad Nutritional Facts
Serving Size: 1 container (4.5 oz.) (128g)
- Carbs - 26 g
- Dietary Fiber - 2 g
- Sugars - 15 g
- Fat - 9 g
- Saturated - 3 g
- Polyunsaturated - 0 g
- Monounsaturated - 0 g
- Trans - 0 g
- Protein - 7 g
- Sodium - 450 mg
- Potassium - 0 mg
- Cholesterol - 10 mg
- Vitamin A - 15 %
- Vitamin C - 4 %
- Calcium - 8 %
- Iron - 4 %
Percentages are based on a diet of 2000 calories a day.
How many calories are in salad?
Salad contain around 210 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of salad:
- 1 container (4.5 oz.) (128g): 210 grams
If you are unsure about the size of your salad, you can estimate that an average salad contains about 210 calories. About 49% of salad calories come from carbs, 13% from protein, and 38% from fat.
How many carbs are in salad?
Here is the carb content of standard serving sizes salad:
- 1 container (4.5 oz.) (128g): 26 grams
Salad also contains 2 grams of fiber, depending on its size. You can subtract 2 grams if you are looking for the net carb content 24 (net carbs = total carbs - fiber).
How does Salad fit into your Daily Goals?
This table contains Fitness Goals for Heart Healthy:
| Used | Left | |
|---|---|---|
| Calorie Goal | 210/2000 Cal | 1790 Cal |
| Fat | 9/67 g | 58 g |
| Sodium | 450/2300 mg | 1850 mg |
| Cholesterol | 10/300 mg | 290 mg |
This table contains Fitness Goals for Low Carb:
| Used | Left | |
|---|---|---|
| Calorie Goal | 210/2000 Cal | 1790 Cal |
| Carbohydrates | 26/250 g | 224 g |
| Sugar | 15/75 g | 60 g |
| Fiber | 2/25 g | 23 g |
This table contais Fitness Goals for Macronutrients Focused:
| Used | Left | |
|---|---|---|
| Calorie Goal | 210/2000 Cal | 1790 Cal |
| Fat | 9/67 g | 58 g |
| Carbohydrates | 26/250 g | 224 g |
| Protein | 7/75 g | 68 g |
How long would it take to burn off 210 calories?
Values estimated based on person weighing 140 lbs.
- Cycling - 32 minutes
- Running - 21 minutes
- Cleaning - 77 minutes
- Walking - 83 minutes
- Yoga - 31 minutes
- Skating - 79 minutes
- Tennis - 75 minutes
- Volleyball - 52 minutes
- Squash - 94 minutes
- Cricket - 96 minutes
- Lawn Mowing - 83 minutes
- Baby Sitting - 74 minutes
How many protein are in salad?
Salad is a good source of quality protein, with just 1 container (4.5 oz.) (128g) containing 7 grams.
Look at the list of protein content in different servings of salad:
- 1 container (4.5 oz.) (128g): 7 grams
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.
How many sugar are in salad?
However, despite having all the nutritious qualities of salad, 1 container (4.5 oz.) (128g) of salad comes with almost 15 extra grams of added sugar.
Compare the sugar content of different servings of salad:
- 1 container (4.5 oz.) (128g): 15 grams
If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.
How much fat is in salad?
Salad contain on average 9 grams of total fat per serve (1 container (4.5 oz.) (128g)) – the majority - 6 grams - of that fat is also classified as unsaturated, with only 3 grams being saturated fat.
Here is an example of the fat content in popular servings of salad:
- 1 container (4.5 oz.) (128g): 9 grams
