Mandarin Orange Salad

Mandarin Orange Salad is a vibrant, refreshing side dish or light meal that typically features canned or fresh mandarin orange segments tossed with leafy greens like spinach or mixed lettuce. It often includes crunchy elements such as almonds or wonton strips, and is dressed with a sweet and tangy vinaigrette, sometimes incorporating ingredients like red onion or feta cheese. This salad is a popular choice in American and Asian-fusion cuisine, often served at potlucks, barbecues, or as a light starter.

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🍽️ Nutrition at a glance

Mandarin Orange Salad is generally low in protein and moderate in fat, depending on the dressing and added nuts or cheese, while providing a good source of vitamins A and C from the oranges and greens. A typical serving ranges from 150 to 250 calories, making it a light yet nutrient-dense option that supports immune health and hydration.

Nutrition breakdown

Calories	150 kcal
Protein	1.5 g
Carbs	22 g
Fat	6 g
Fiber	3 g
Sugar	15 g
Sodium	180 mg
Vitamin C	30 mg
Vitamin A	120 mcg RAE
Potassium	280 mg
Folate	45 mcg
Calcium	50 mg
Iron	0.8 mg
Magnesium	20 mg
Vitamin K	25 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this salad reflects the fusion of Asian flavors with Western salad traditions, often incorporating ingredients like mandarin oranges and sesame dressing that highlight a blend of sweet and savory tastes. Nutritionally, the mandarin oranges add a burst of antioxidants and natural sweetness, making it a unique way to enjoy fruit in a savory context while promoting heart health through its fiber and vitamin content.