Calories in green salad: 13 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water. The rest is 4.8 g carbohydrate and 3.3 g fibre.

1.2 gFat

3 gProtein

4.8 gCarbohydrate

3.3 gFibre

286 gWater

1.5 gMinerals and the rest

1.2 gFat
3 gProtein
4.8 gCarbohydrate
3.3 gFibre
286 gWater
1.5 gMinerals and the rest

Below average for dishes

Green salad is 13 kcal per 100 g. The 603 dishes in this database average 180.

Green salad13

Dishes average180

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per serving4.8 g

Salt, per serving0.06 g

Vitamins and minerals in green salad

One of the 21 recorded reach the “high in” level. Vitamin C leads.

131 %

Vitamin C

105 mg in a 300 g serving

10th of 469 dishes

Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.

Folate0.096 mg48 %

Potassium516 mg26 %

Chloride180 mg23 %

Vitamin B60.3 mg21 %

Manganese0.33 mg17 %

Only a trace

Selenium

None recorded

Vitamin D
Vitamin B12

Show all 21 with amounts

Vitamin C105 mg, 131 %

Folate0.096 mg, 48 %

Potassium516 mg, 26 %

Chloride180 mg, 23 %

Vitamin B60.3 mg, 21 %

Manganese0.33 mg, 17 %

Thiamin (vitamin B1)0.15 mg, 14 %

Pantothenic acid (vitamin B5)0.66 mg, 11 %

Vitamin E1.3 mg, 10 %

Phosphorus66 mg, 9.4 %

Copper0.09 mg, 9 %

Vitamin A0.06 mg, 7.5 %

Niacin (vitamin B3)1.2 mg, 7.5 %

Magnesium27 mg, 7.2 %

Calcium57 mg, 7.1 %

Iron0.87 mg, 6.2 %

Riboflavin (vitamin B2)0.06 mg, 4.3 %

Iodine0.006 mg, 4 %

Zinc0.3 mg, 3 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What green salad doesn’t give you. And where to find it.

No recorded vitamin D or selenium, and only 1 % of the zinc reference intake per 100 g.

Vitamin D

0mgin green salad

Find it inBloater, grilled500 % per 100 g

Selenium

Tracein green salad

Find it inKidney, pig, fried491 % per 100 g

Zinc

1%in green salad, per 100 g

Find it inOysters, raw592 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Green salad against other dishes

Per 100 g, green salad has the most vitamin C of the 6 here, ahead of bhaji (cabbage and spinach).

35mg

18mg

14mg

10mg

9mg

Salad, greenthis page

Bhaji, cabbage and spinach−17 mg

Pork, stir-fried with vegetables−21 mg

Liver and onions, stewed−21 mg

Bhaji, turnip−25 mg

Salad, potato, with French dressing−26 mg

All values per 100 g, from the same dataset. Differences are against green salad.

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Questions about green salad

What the numbers say to the questions people actually search.

How many calories are in a portion of green salad?

A typical portion (300 g, one serving) gives 39 kcal. Per 100 g the figure is 13 kcal.

Is green salad high in vitamin C?

Yes. Salad, green has 35 mg vitamin C per 100 g, 44 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does green salad have most of?

By share of the daily reference intake: vitamin C (35 mg, 44 %), folate (0.032 mg, 16 %) and potassium (172 mg, 8.6 %) per 100 g.

Is green salad a good source of protein?

Salad, green has 1 g protein per 100 g, 25 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-648, Salad, green, published by Public Health England under the Open Government Licence v3.0. Main data references: Updated 2013. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Lettuce). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.