What vegetables are in the Italian garden salad?

It typically includes lettuce, tomatoes, cucumbers, and olives.

Is this salad suitable for a keto diet?

It can be adapted; skip high-carb ingredients like croutons.

Absolutely! Grilled chicken or chickpeas are great options.

Salad

A fresh and colorful Italian garden salad tossed with a light dressing.

Per 100 g

80 kcal

1 cup

120 kcal

(150 g)

Protein	Carbs	Fat
2 g / 100g	10 g / 100g	4 g / 100g

Where the calories come from

Protein 10% · Carbs 47% · Fat 43%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup (150 g, 120 kcal) is 6% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup takes about 29 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Italian Garden Salad is number 2 of 6 by calories per 100 g, lowest first. The similar foods average 102 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Roasted Radish Salad	50	1.5 g
Italian Garden Salad	80	2 g
Peach Feta Salad	90	3 g
Poached Egg and Asparagus Salad	90	7 g
Tomato Basil Quinoa Salad	120	4.5 g
Chili Lime Quinoa Salad	160	6 g

Nutrition data updated June 13, 2026.

Serving	Grams	Calories
1 cup	150 g	120 kcal
2 cups	300 g	240 kcal

9/10

Low in calories and high in volume, ideal for weight loss.

What vegetables are in the Italian garden salad?: It typically includes lettuce, tomatoes, cucumbers, and olives.
Is this salad suitable for a keto diet?: It can be adapted; skip high-carb ingredients like croutons.
Can I add protein to this salad?: Absolutely! Grilled chicken or chickpeas are great options.

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