FiberUp
Mixed Salad Greens
Vegetable

How much fiber is in mixed salad greens?

Mixed Salad Greens have 1.5 g of fiber per 2 cups (85 g). That is 5% of the daily value and a moderate amount for a vegetable.

1.5g
per 2 cups
1.8g
per 100 g
5%
daily value
#43of 60
vegetables

Soluble vs insoluble

Soluble 0.3g 20% Insoluble 1.2g 80%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About mixed salad greens and fiber

Two cups of mixed salad greens give around 1.5 grams of fiber, in the same range as romaine. The fiber in a salad comes mostly from the beans, seeds, and vegetables added on top.

Counts toward plant diversityLow FODMAP at this serving

How mixed salad greens compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

FoodServingFiberPer 100 g% DV
Bok Choy1 cup cooked1.7 g1 g6%
Carrot1 medium1.7 g2.8 g6%
Snap Peas1 cup1.6 g2.5 g6%
Tomato1 medium1.5 g1.2 g5%
Mixed Salad Greens2 cups1.5 g1.8 g5%
Celery2 stalks1.3 g1.6 g5%
Iceberg Lettuce2 cups shredded1.3 g1.2 g5%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

17×

servings of mixed salad greens to reach 25 g, the adequate intake for adult women

26×

servings of mixed salad greens to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for mixed salad greens

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA descriptionFiber / 100 gSolubleInsoluble
Mixed salad greens, raw1.4 g––
Lettuce, green leaf, raw1.3 g––

Frequently asked questions

How much fiber is in mixed salad greens?
2 cups of mixed salad greens, about 85 grams, contains 1.5 grams of dietary fiber. That is 1.8 grams of fiber per 100 grams and 5% of the 28 gram daily value.
Are mixed salad greens high in fiber?
Not especially. Mixed Salad Greens have 1.5 g per serving, which ranks 43 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.
Is the fiber in mixed salad greens soluble or insoluble?
About 20% of the fiber in mixed salad greens is soluble (0.3 g) and 80% is insoluble (1.2 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.
How many servings of mixed salad greens would reach a daily fiber goal?
It would take about 17 servings to reach 25 g (the adequate intake for adult women) and 26 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.