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Basil Lettuce Salad Calories
Low calorie, source of vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Basil Lettuce Salad (85 g) has 14 calories. That works out to 17 calories per 100 g. It contains 2.5 g of carbs, 1.1 g of protein, 0.3 g of fat and 1.2 g of fiber. Its 95.2 µg of Vitamin K covers 79% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Basil Lettuce Salad Nutrition Facts
Selected: 1 serving (medium) · 85 g
14
KCAL / 85G
Carbs
2.5g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 26% · Fat 16%
Basil Lettuce Salad nutrition facts table · 1 serving (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 8.5 mg | 0% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Basil Lettuce Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 14 kcal |
| 1 cup (shredded) | 35 g | 6 kcal |
| 1 serving (small) | 55 g | 9 kcal |
| 2 cup (shredded) | 70 g | 12 kcal |
| 100 g | 100 g | 17 kcal |
| 3 cup (shredded) | 105 g | 18 kcal |
| 1 serving (large) | 130 g | 22 kcal |
| 1 serving (extra large) | 180 g | 31 kcal |
| 1 piece (whole) | 220 g | 37 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Basil Lettuce Salad
How do you make basil lettuce salad?
To make basil lettuce salad, wash and thoroughly dry the lettuce and basil, then tear the leaves into bite-sized pieces. Toss them with olive oil, lemon juice, and a little salt just before serving so the lettuce stays crisp and the basil stays fragrant.
What dressing goes best with basil lettuce salad?
A light lemon-and-olive-oil dressing goes best with basil lettuce salad because it complements the basil without overpowering it. A small splash of wine vinegar also works; add the dressing shortly before serving to prevent the leaves from becoming limp.
What can you add to basil lettuce salad?
Cherry tomatoes, cucumber, and thinly sliced red onion are easy additions to basil lettuce salad. They bring color and crunch while letting the basil remain noticeable; add juicy vegetables shortly before serving so they do not make the salad watery.
Can you make basil lettuce salad ahead of time?
Yes, you can wash and dry the lettuce and basil ahead of time and refrigerate them in a covered container. Keep the dressing separate and toss everything together just before serving, since dressed lettuce quickly loses its crisp texture.
Why does basil lettuce salad get soggy?
Basil lettuce salad usually gets soggy because the leaves are wet or the dressing and salt are added too early. Dry the lettuce thoroughly after washing, store it chilled, and dress it only when you are ready to serve.
Can you use dried basil in basil lettuce salad?
Yes, dried basil can stand in for fresh basil in basil lettuce salad, but it will not provide the same fresh aroma or leafy texture. Stir a small amount into the dressing first so it can release its flavor before you toss the salad.
Is romaine or iceberg better for basil lettuce salad?
Either romaine or iceberg works in basil lettuce salad. Romaine has a more pronounced leafy flavor, while iceberg gives a crunchier, milder base; whichever you choose, dry the leaves well and tear rather than finely chop them.
Is basil lettuce salad the same as caprese salad?
No, basil lettuce salad is not the same as caprese salad. Caprese traditionally combines tomatoes, mozzarella, basil, and olive oil, while basil lettuce salad uses lettuce as its leafy base and may include other vegetables.
What main dishes go well with basil lettuce salad?
Basil lettuce salad pairs well with grilled fish, chicken, or vegetables, as well as pasta and baked dishes. Its fresh, lightly acidic dressing balances richer food; serve it on the side rather than letting it sit under hot ingredients.
Is basil lettuce salad healthy?
Yes, basil lettuce salad can be a nutritious choice, especially when you keep the dressing light and include a variety of vegetables. On its own it is not especially filling, so add beans, egg, or another protein if serving it as a meal.
Basil Lettuce Salad Vitamins & Minerals
Vitamins
Vitamin K
95.2µg · 79% DV
Vitamin A
314.5µg · 35% DV
Folate
32.3µg · 8% DV
B2
0.07mg · 5% DV
Minerals
Manganese
0.17mg · 7% DV
Potassium ⭐
202mg · 6% DV
Copper
0.04mg · 4% DV
Iron
0.77mg · 4% DV
Sodium
8.5mg · 0% DV
Basil Lettuce Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basil Lettuce Salad
To burn the 14 calories in 1 serving (medium) (85 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Basil Lettuce Salad?
Basil lettuce salad is a simple preparation of crisp lettuce and fresh basil, usually dressed with olive oil and lemon. It has no single fixed recipe or narrowly defined place of origin; it fits naturally into home cooking and Mediterranean-style meals. The lettuce is mild and crunchy, while basil brings a fragrant, slightly peppery note. Add the dressing just before serving to keep the leaves crisp.
It works well as a fresh side for grilled fish or meat, beans, or a sandwich, and can also be served as part of a light lunch. Low in calories, it provides 17 kcal per 100 g and is a source of vitamin K. For a more filling bowl, add chickpeas or a little cheese; for a lighter dressing, use lemon generously and olive oil sparingly.
How Nutritious Is Basil Lettuce Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Basil Lettuce Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Basil Lettuce Salad Contain Allergens?
No known major allergens
Which Diets Is Basil Lettuce Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Basil Lettuce Salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.