Recipe for vegetable salad without dressing. Calorie, chemical composition and nutritional value.

A fresh vegetable salad

Calorie content – ​​24 kcal, BJU:

1. Proteins – 1.4 g
2. Fats – 0.3 g
3. Carbohydrates – 4.1 g

Salad ingredients

1. Tomatoes – 2 pcs.
2. Cucumber – 1 pc.
3. Sweet pepper – 1 pc.
4. Salad mix – 30 g
5. Salt - to taste
6. Spices - optional
7. Yogurt – 40 ml

>Cooking

Recipe: Fresh vegetable salad without dressing. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Fresh vegetable salad without dressing.”

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of fresh vegetable salad without dressing is 21.6 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Salad with crab sticks

Calorie content – ​​105.1 kcal, BJU:

1. Proteins – 4.1 g
2. Fat – 6.4 g
3. Carbohydrates – 7.3 g

Ingredients

1. Chicken eggs – 2 pcs.
2. Crab sticks – 100 g
3. Canned corn – 100 g
4. Fresh cucumber – 1 pc.
5. Boiled rice – 4 tbsp. l.
6. Salt – 2 pinches
7. Spices - to taste
8. Mayonnaise – 2 tbsp. l.

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Caesar salad

Calorie content – ​​121 kcal, BJU:

1. Proteins – 9.4 g
2. Fat – 7.9 g
3. Carbohydrates – 2.8 g

Ingredients

1. Chicken meat – 120 g
2. Iceberg salad – 40 g
3. Mustard – 1 tsp.
4. Yogurt – 3 tbsp. l.
5. Garlic – 2 cloves
6. Salt - to taste
7. Spices - to taste
8. Chicken eggs – 1 pc.
9. Cherry tomatoes – 50 g
10. Hard cheese – 20 g
11. Lemon – 1 slice

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Olivier in the shape of a turtle

Calorie content – ​​164 kcal, BJU:

1. Proteins – 6.8 g
2. Fat – 12.9 g
3. Carbohydrates – 4.9 g

Ingredients

1. Boiled sausage – 250 g
2. Fresh cucumber – 1 pc.
3. Chicken eggs – 2 pcs.
4. Potatoes – 2 pcs.
5. Pickled cucumber – 1 pc.
6. Mayonnaise – 50 ml
7. Salt - to taste
8. Ham – 3 slices

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Olivier with three types of cucumbers

Calorie content – ​​126 kcal, BJU:

1. Proteins – 5.5 g
2. Fat – 8.9 g
3. Carbohydrates – 6.1 g

Ingredients

1. Chicken eggs – 3 pcs.
2. Canned peas – 150 g
3. Potatoes – 3 pcs.
4. Fresh cucumber – 1 pc.
5. Pickled cucumber – 1 pc.
6. Pickled cucumber – 1 pc.
7. Carrots – 2 pcs.
8. Boiled sausage – 300 g
9. Mayonnaise – 60 ml
10. Salt - to taste

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Herring under a fur coat with tuna

Calorie content – ​​102.6 kcal, BJU:

1. Proteins – 5.7 g
2. Fat – 5.4 g
3. Carbohydrates – 7.8 g

Ingredients

1. Potatoes – 2 pcs.
2. Canned tuna – 100 g
3. Lightly salted herring – 70 g
4. Carrots – 2 pcs.
5. Beets – 2 pcs.
6. Chicken eggs – 2 pcs.
7. Onion – 1 pc.
8. Mayonnaise – 50 ml
9. Greens for decoration

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Greek salad

Calorie content – ​​90.6 kcal, BJU

1. Proteins – 2.5 g
2. Fat – 7.1 g
3. Carbohydrates – 3.5 g

Greek salad ingredients

1. Cucumber – 1 pc.
2. Tomatoes – 2 pcs.
3. Sweet pepper – 1 pc.
4. Salad mix – 30 g
5. Olives – 30 g
6. Feta cheese – 50 g
7. Salt - to taste
8. Spices - to taste
9. Olive oil – 25 ml

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Harm of vegetable salads

Stale vegetables or those that are contraindicated for health reasons can cause harm to your health.

Salad with chicken and prunes

Calorie content – ​​150.7 kcal, BJU:

1. Proteins – 11.0 g
2. Fat – 8.0 g
3. Carbohydrates – 8.7 g

Ingredients

1. Chicken fillet – 140 g
2. Chicken eggs – 2 pcs.
3. Dried prunes – 60 g
4. Walnuts – 40 g
5. Cucumber – 1 pc.
6. Yogurt – 70 ml
7. Salt - to taste

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Korean carrots

Calorie content – ​​93 kcal, BJU:

1. Proteins – 1.2 g
2. Fat – 5.2 g
3. Carbohydrates – 10.8 g

Ingredients

1. Carrots – 500 g
2. Sugar – 1 tbsp. l.
3. Salt – ½ tsp.
4. Spices – ½ tsp.
5. Garlic – 2 cloves
6. Vegetable oil – 3 tbsp. l.
7. Apple cider vinegar – 1 tbsp. l.

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Option with green tomatoes and carrots

This appetizer will certainly not escape the attention of those who prepare for the winter. A recipe for vegetable salad seasoned with vegetable oil allows you to profitably process a large harvest of tomatoes. To do this you will need:

• 2 kilos of green tomatoes.
• 2 carrots.
• Onion.
• 500 grams of bell pepper (preferably red).
• 2 tbsp. l. granulated sugar.
• 1 tbsp. l. fine crystalline kitchen salt.
• 3 tbsp. l. 9% vinegar.
• 100 milliliters of vegetable oil.
• 2 cloves of garlic.
• A dozen black peppercorns.

Vegetables are washed, peeled and seeded if necessary, and then chopped. Tomatoes are cut into quarters, onions into small cubes, peppers into strips. The carrots are processed using a medium grater. Place all this in a deep saucepan. Sugar, salt, chopped garlic, vinegar, black peppercorns and oil are also sent there. The future salad is brought to a boil and boiled for a quarter of an hour. Then it is placed in sterile jars, rolled up and sent for storage. The energy value of a serving of this snack is 426 kcal.

Vegetable salad with feta cheese

Calorie content – ​​119.6 kcal, BJU:

1. Proteins – 3.6 g
2. Fat – 10.6 g
3. Carbohydrates – 2.1 g

Ingredients

1. Tomatoes – 1 pc.
2. Cucumber – 1 pc.
3. Cheese cheese – 100 g
4. Spinach – 30 g
5. Iceberg – 30 g
6. Parsley – 3 sprigs
7. Salt – 1 pinch
8. Spices – 1 pinch
9. Vegetable oil – 30 ml

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How many calories are in vegetable salads?

Due to the wide variety, the calorie content of salad can only be judged approximately. But even these average indicators will certainly please lovers of a healthy lifestyle and athletic figure. From one hundred grams of salad prepared exclusively from vegetables, you can get 1.42 g of protein (2% of the daily value), 3.70 g of fat (5%), 5.71 g of carbohydrates (2%). With a sufficient content of vegetable fats, the dish has a low calorie content of 57.32 kcal.

But since vegetables are rarely consumed without dressing (after all, a strict diet is the lot of people with exceptional willpower), the calorie content of the salad can increase noticeably.

Vegetable oils are often used as a dressing for dietary dishes . The most popular of them are sunflower and olive. However, do not indulge yourself with illusions! These oils are almost as high in calories as... mayonnaise or sour cream. The ability to maintain slimness and good physical shape is based primarily on moderation. Let’s take a closer look at this concept regarding salad dressing.

Calorie content of salad dressings per 100 g of product (in kilocalories):

• sunflower – 884;
• olive – 898;
• mayonnaise – 680;
• sour cream – from 165 to 295 (homemade is more nutritious, with a high percentage of fat content);
• melted butter, which gourmets also sometimes use to season salads - 717.

Obviously, you can overeat in any case if you do not follow the limit. And a few spoons of supposedly lean vegetable oil poured “from the heart” will do much more harm than a tablespoon of sour cream. So, the culinary and dietary need for vegetable oils is determined more by their rich vitamin and mineral composition and excellent taste than by their low calorie content.

Unrefined, cold-pressed oil is considered the most beneficial in terms of microelements . This product contains the maximum amount of organic acids that can dissolve all cholesterol deposits in the bloodstream. There are also many different vitamins (A, E, D, group B and others).

According to nutritionists, one adult can eat from five to eight servings of light salads. This is approximately 0.4-0.7 kilograms. Of course, vegetables can be eaten without cooking or dressing, in their natural form.

Chicken and pineapple salad

Calorie content – ​​94.8 kcal, BJU:

1. Proteins – 6.1 g
2. Fat – 4.6 g
3. Carbohydrates – 6.9 g

Salad ingredients

1. Canned corn – 70 g
2. Beijing cabbage – 30 g
3. Chicken meat – 100 g
4. Canned pineapple – 80 g
5. Yogurt – 45 ml
6. Salt - to taste
7. Spices - to taste

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Green tomato salad for the winter

Calorie content – ​​74.8 kcal, BJU:

1. Proteins – 1.1 g
2. Fat – 5.3 g
3. Carbohydrates – 5.9 g

Ingredients

1. Green tomatoes – 700 g
2. Onions – 2 pcs.
3. Garlic – 3 cloves
4. Salt – 1.5 tsp.
5. Sugar – 1 tsp.
6. Spices – ½ tsp.
7. Vegetable oil – 50 ml
8. Apple cider vinegar – 25 ml

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How many calories does it have?

Here's how much:

Let's prepare it with this recipe:

Products (for 4 servings):

• White cabbage – 300 g. – (81 kcal)
• Fresh cucumbers - 2 pcs. — (39 kcal)
• Red bell pepper - 1 pc. — (27 kcal)
• Yellow bell pepper - 1 pc. — (27 kcal)
• Parsley - to taste
• Vegetable oil - 4 tbsp. l. — (576 kcal)
• Salt - to taste
• Sugar - 1 tsp. — (27 kcal)
• Vinegar - 0.5-1 tbsp. l.

How to cook:

• We clean the cabbage from the outer rough leaves and wash it. chop finely, sprinkle with salt and, lightly rubbing with your hands, place in a salad bowl.
• Wash the peppers, remove the seeds, cut into half rings and place in a salad bowl with the cabbage.
• Wash the cucumbers, cut them into thin half rings, and put them in a salad bowl.
• Wash the greens, chop them finely and put them in a salad bowl.
• For dressing, mix sunflower oil, vinegar and sugar.
• Season, mix.

Based on the posted recipe:

The calorie content of vegetable salad with oil, per 100 grams, is:

Salad with avocado, chicken and tomatoes

Calorie content – ​​127.9 kcal, BJU:

1. Proteins – 9.1 g
2. Fat – 8.5 g
3. Carbohydrates – 3.3 g

Ingredients

1. Avocado – 1 pc.
2. Chicken fillet – 200 g
3. Cherry tomatoes – 5-7 pcs.
4. Spinach leaves – 30 g
5. Soy sauce – 30 ml
6. Grated cheese – 2 pinches

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Recipe Vegetable salad with vegetable oil. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Vegetable salad with vegetable oil.”

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of vegetable salad with vegetable oil is 31.6 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Turkey salad

Calorie content – ​​79.2 kcal

1. Proteins – 9.9 g
2. Fat – 3.4 g
3. Carbohydrates – 1.6 g

Ingredients

1. Iceberg salad – 30 g
2. Turkey – 120 g
3. Salt - to taste
4. Spices - to taste
5. Fresh cucumber – 1 pc.
6. Chicken egg – 2 pcs.
7. Yogurt – 40 ml

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Salad with vegetable oil: 1200 homemade recipes

Most often, fresh vegetables that are not heat-treated are added to salads with vegetable oil. These are tomatoes, cucumbers, sweet peppers, hot peppers, onions or green onions, greens, radishes, various types of cabbage, lettuce, carrots. But many mayonnaise-averse people also prefer to season their salads directly with vegetable oil, despite the fact that this sauce also contains it.

The five most commonly used ingredients in salad recipes with vegetable oil:

How to make salad dressing with vegetable oil more delicious? To do this, the oil must be mixed with vinegar (any, from table vinegar, apple vinegar to balsamic), salt, ground pepper and other dry spices. You can also add other ready-made sauces (such as soy), garlic, various seeds (dill, flax, sesame, etc.) to this dressing.

In different types of Korean salads, they add vegetable oil heated in a frying pan, flavored with a whole set of specific spices characteristic of Korean cuisine. When spices are heated, it helps them better infuse the oil with their aromas and flavors. As a result, any salad, not only from fresh, but also from boiled vegetables, as well as meat, fish and seafood, turns out doubly tasty.

What vegetable oil is good to add to salads? Most people prefer olive oil. But even here, not all its types are good; there is an ideal, namely: unrefined, first cold-pressed, which is called extra virgin (this must be written on the bottle). It costs more, but the salad with it turns out rich, bright, and rich.

Five of the fastest salad recipes with vegetable oil:

The salad can be dressed with sunflower oil, refined or not. There are fans of the first type - when the oil has a pronounced smell and taste of seeds. In Russia, the majority of the population uses sunflower oil because of its availability and, one might say, genetic habit))

What is the healthiest vegetable oil for salad? This is a moderately complex question, the answer to which will not be clear. If only because the concept of “benefit” is different for everyone. There are only a few types of oil that are useful in different areas and have proven themselves in salad recipes. These are: pumpkin, flax, corn, sea buckthorn, mustard and soy.

Salad with shrimp

Calorie content – ​​117.4 kcal, BJU

1. Proteins – 8.8 g
2. Fat – 8.0 g
3. Carbohydrates – 2.6 g

Ingredients

1. Shrimp – 150 g
2. Vegetable oil – 30 ml
3. Salad mix – 30 g
4. Tomatoes – 2 pcs.
5. Garlic – 2 cloves
6. Lime juice – 1 tsp.
7. Salt - to taste
8. Sesame – ½ tsp.

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Salad with couscous and vegetables

Calorie content - 97 kcal, BJU:

1. Proteins - 3.5 g
2. Fat - 7.2 g
3. Carbohydrates - 4.5 g

Ingredients

1. Couscous – 2-3 tbsp. l.
2. Brie cheese – 50 g
3. Salad mix – 30 g
4. Tomatoes – 1-2 pcs.
5. Radishes – 3-4 pcs.
6. Olive oil – 2 tbsp. l.
7. Salt - to taste
8. Spices – 1 pinch

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Vegetable salad calories:

The number of calories in a vegetable salad is calculated based on the calorie content of each ingredient.

For example, if we take 300 grams of cucumbers and tomatoes, a little dill (30 grams) and 250 grams of radishes, then 100 grams of the finished dish, seasoned with low-calorie mayonnaise, will contain 45 kcal.

What is the calorie content of vegetable salad prepared in different ways? And here it is:

Calorie table for vegetable salad, per 100 grams of product:

And the nutritional value of vegetable salad prepared in different ways is this:

Table of nutritional value of vegetable salad, per 100 grams of product:

How to prepare vegetable salad? Here is one of the recipes:

Tomato and onion salad:

• tomatoes - 2-3 pieces
• onions (red or white) - 1-1.5 medium-sized heads
• vegetable oil
• salt and freshly ground pepper

The tomatoes are pre-washed, dried, then cut into slices. The onion is peeled and cut into thin half rings. Chopped tomatoes and onions are mixed. Add salt and pepper to the dish to taste. The salad is placed in a salad bowl, seasoned with oil and all ingredients are mixed. Ready!

Any salad mix contains a minimum of calories, and therefore it is not surprising that nutritionists recommend including vegetables in the menu every day. The advantage of the salad is that you can make it from any ingredients and change the components according to the season and preferences. Today it could be radishes, cabbage and onions, tomorrow – leaf mixture and nuts, and the day after tomorrow – again a new taste. The calorie content of the salad will change, but its benefits will remain unchanged.

Salad with Chinese cabbage

Calorie content – ​​163.6 kcal, BJU:

1. Proteins – 9.8 g
2. Fat – 13.1 g
3. Carbohydrates – 1.2 g

Ingredients

1. Beijing cabbage – 50 g
2. Cherry tomatoes – 50 g
3. Chicken meat – 120 g
4. Chicken eggs – 2 pcs.
5. Sesame – 1 tsp.
6. Vegetable oil – 15 ml
7. Lemon juice – 10 ml
8. Salt - to taste

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Option with cauliflower and Brussels sprouts

Those who adhere to a low-calorie diet will certainly find the following recipe for a vegetable salad dressed with vegetable oil useful. To prepare this delicious fortified dish, you will need:

• 300 g each of Brussels sprouts and cauliflower.
• Bulgarian sweet pepper.
• 100 grams of boiled champignons.
• 4 radishes.
• A small onion.
• A bunch of parsley, celery and lettuce each.
• 1 tsp. natural lemon juice.
• 2 tbsp. l. aromatic vegetable oil.
• Fine kitchen salt (to taste).

The washed cabbage is doused with boiling water and cut into fairly small pieces. Then add plates of boiled mushrooms, strips of pepper, slices of radish and chopped onions. Chopped herbs, salt, citrus juice and vegetable oil are also sent there. The energy value of 100 grams of such a snack is 60 kcal.

Salad with celery, apple and chicken

Calorie content – ​​117.9 kcal, BJU:

1. Proteins – 6.7 g
2. Fat – 7.1 g
3. Carbohydrates – 6.5 g

Salad ingredients

1. Petiole celery – 30 g
2. Apple – 1 pc.
3. Nuts – 20 g
4. Chicken meat – 120 g
5. Salt - to taste
6. Spices - to taste
7. Yogurt – 35 ml

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Salad with tuna and potatoes

Calorie content – ​​104 kcal, BJU

1. Proteins – 7.2 g
2. Fat – 5.3 g
3. Carbohydrates – 6.4 g

Salad ingredients

1. Potatoes – 2 pcs.
2. Canned tuna – 120 g
3. Fresh cucumber – 1 pc.
4. Chicken eggs – 2 pcs.
5. Mayonnaise – 1.5 tbsp. l.
6. Salt - to taste
7. Spices - to taste
8. Fresh herbs - 2-3 sprigs

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What are the benefits of vegetable salad?

How many calories are in a vegetable salad, what beneficial properties it has, all this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the next article.

So here it is:

Vegetable salad is certainly a healthy and versatile dish. After all, it is common knowledge that fresh vegetables are a rich source of fiber, mineral components, vitamins and other substances we need.

Vegetable salad can act as an independent dish. It would be a good option, for example, for breakfast. People who want to lose weight or get rid of excess weight should pay attention to it. If during a lunch meal you give preference to it as a first course, then satiety occurs sooner, and, therefore, you eat less.

But this, of course, does not mean that you can eat it in unlimited quantities. After all, vegetables also contain a certain amount of calories. It should also be remembered that not every vegetable is suitable for such a dish if the goal is to lose weight.

To reduce the calorie content of a dish, choose raw vegetables for it: their calorie content is lower than that of stewed vegetables, and they contain more vitamins and minerals, because some of the nutrients are lost during cooking.

The main criterion for selecting vegetables for it is their juiciness. They contain more liquid, therefore they will contain fewer calories.