Calories in Mixed salad greens, raw
Generic food Raw Vegetables
Mixed salad greens, raw contains 21 kcal per 100 g. A typical serving of 1 cup (35 g) provides about 7 kcal.
Roughly 66% of its calories come from carbohydrates, with 25% from protein and 9% from fat (estimated with general energy factors).
That is close to the median for lettuce and lettuce salads on FoodFactly (25 kcal per 100 g).
100 g provides 130% of the Daily Value for Vitamin K, 33% of the Daily Value for Vitamin A and 14% of the Daily Value for Folate (B9).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 21 kcal | |
| Total fat C | 0.21 g | 0.3% |
| Saturated fat C | 0.034 g | 0.2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 41 mg | 2% |
| Total carbohydrates C | 3.4 g | 1% |
| Dietary fiber C | 1.4 g | 5% |
| Total sugars C | 0.97 g | |
| Protein C | 1.3 g | 3% |
| Vitamin A C | 298 µg | 33% |
| Vitamin C C | 11.7 mg | 13% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.54 mg | 4% |
| Vitamin K C | 156 µg | 130% |
| Thiamin (B1) C | 0.068 mg | 6% |
| Riboflavin (B2) C | 0.09 mg | 7% |
| Niacin (B3) C | 0.37 mg | 2% |
| Vitamin B6 C | 0.089 mg | 5% |
| Folate (B9) C | 54 µg | 14% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 12.3 mg | 2% |
| Calcium C | 39 mg | 3% |
| Iron C | 0.46 mg | 3% |
| Magnesium C | 27 mg | 6% |
| Phosphorus C | 26 mg | 2% |
| Potassium C | 316 mg | 7% |
| Zinc C | 0.3 mg | 3% |
| Copper C | 0.048 mg | 5% |
| Selenium C | 0.5 µg | 0.9% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 25%
- Carbohydrates 66%
- Fat 9%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.3 gabove the median for lettuce and lettuce salads (median 1.3 g)
- Sugars0.97 gin the lowest quarter of lettuce and lettuce salads (median 1.6 g)
- Fat0.21 gbelow the median for lettuce and lettuce salads (median 0.66 g)
- Saturated fat0.034 gin the lowest quarter of lettuce and lettuce salads (median 0.086 g)
- Sodium41 mgabove the median for lettuce and lettuce salads (median 39 mg)
- Protein per 100 kcal6.2 gprotein density, useful for comparing foods with different calorie levels
- Water94.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.009 g |
|---|---|
| Polyunsaturated fat C | 0.12 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.03 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.002 g |
| SFA 16:0 C | 0.029 g |
| SFA 18:0 C | 0.003 g |
| MUFA 18:1 C | 0.006 g |
| PUFA 18:3 C | 0.088 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.003 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3,570 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 2,410 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 1 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 94.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 54 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Zucchini, raw Raw | 17 | 1.2 g | 3.1 g | 0.32 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Tomato, red, ripe, raw Raw | 18 | 0.88 g | 3.9 g | 0.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw mixed salad greens?
100 g of raw mixed salad greens has 21 kcal. 1 cup (35 g): about 7 kcal. Guideline amount in salad (70 g): about 15 kcal.
How much protein is in raw mixed salad greens?
Raw mixed salad greens contains 1.3 g of protein per 100 g (3% of the 50 g Daily Value), or 0.46 g in 1 cup (35 g). About 25% of its calories come from protein. Compared with other lettuce and lettuce salads, that is above the median (median 1.3 g).
How many carbs are in raw mixed salad greens?
Raw mixed salad greens has 3.4 g of total carbohydrates per 100 g, including 1.4 g of fiber and 0.97 g of sugars.
How much fat is in raw mixed salad greens?
Raw mixed salad greens contains 0.21 g of fat per 100 g, of which 0.034 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does raw mixed salad greens contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (130% DV), Vitamin A (33% DV), Folate (B9) (14% DV) and Vitamin C (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw mixed salad greens?
100 g contains 41 mg of sodium, 2% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709792. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.