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Boiled lettuce salad Calories
Low-calorie, high-water salad with light fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Boiled lettuce salad (120 g) has 18 calories. That works out to 15 calories per 100 g. It contains 2.9 g of carbs, 1.4 g of protein, 0.2 g of fat and 1.2 g of fiber. Its 102 µg of Vitamin K covers 85% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled lettuce salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
18
KCAL / 120G
Carbs
2.9g
· 1% DV
Protein
1.4g
· 3% DV
Fat
0.2g
· 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 61% · Protein 29% · Fat 10%
Boiled lettuce salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 18 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 1.4 g | 3% |
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 Boiled lettuce salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 18 kcal |
| 1 piece (small) | 35 g | 5 kcal |
| 1 cup (chopped) | 55 g | 8 kcal |
| 2 piece (medium) | 70 g | 11 kcal |
| 1 cup (shredded) | 90 g | 14 kcal |
| 100 g | 100 g | 15 kcal |
| 1 piece (whole) | 140 g | 21 kcal |
| 1 serving (large) | 180 g | 27 kcal |
Calculated from 15 calories per 100 g.
Frequently Asked Questions About Boiled lettuce salad
How do you make boiled lettuce salad?
To make boiled lettuce salad, separate and wash the leaves, blanch them in boiling water until just tender, then drain well. Let them cool slightly and dress with olive oil and lemon; prolonged cooking makes the leaves limp and watery.
Can you really boil lettuce for boiled lettuce salad?
Yes, lettuce can be boiled briefly for boiled lettuce salad. Its leaves soften quickly, so use a short cooking time and drain them promptly. The result is tender rather than crisp, unlike a salad made with raw leaves.
What type of lettuce is best for boiled lettuce salad?
Crisp, sturdy lettuce leaves work best for boiled lettuce salad because they hold together better after cooking. Romaine or firm head lettuce are practical choices; delicate or already wilted leaves can collapse and become difficult to drain.
Does boiled lettuce salad taste good?
Yes, boiled lettuce salad can taste pleasantly mild when it is seasoned well. Lemon, olive oil, garlic, or a yogurt dressing add flavor, while draining the leaves thoroughly keeps the dressing from becoming diluted.
How do you stop boiled lettuce salad from becoming watery?
Drain the lettuce thoroughly to keep boiled lettuce salad from becoming watery. After cooking, let the leaves sit in a colander and gently press out excess water; add the dressing only once the lettuce has cooled and drained.
Is boiled lettuce salad served hot or cold?
Boiled lettuce salad can be served warm or chilled. Warm leaves pair well with a simple oil-and-lemon dressing, while chilled salad is refreshing; in either case, drain the lettuce well before serving so liquid does not pool.
Does boiling lettuce destroy the nutrients in boiled lettuce salad?
Boiling can reduce some heat-sensitive nutrients in boiled lettuce salad, and nutrients that dissolve in water may end up in the cooking liquid. Briefly cooking the leaves and using little water helps limit these losses.
Can you make boiled lettuce salad ahead of time?
Yes, you can prepare boiled lettuce salad ahead and refrigerate it in a covered container. Drain the leaves very well, and keep a yogurt or lemon dressing separate until serving to preserve the salad’s texture and flavor.
What goes well with boiled lettuce salad?
Boiled lettuce salad goes well with grilled fish, chicken, eggs, or beans, which add a more substantial element to the meal. A lemony dressing and crusty bread also complement its soft texture and mild taste.
Can you freeze boiled lettuce salad?
Freezing is not a good choice for boiled lettuce salad because thawed lettuce becomes soft and releases water. For better texture, make only what you plan to eat soon and refrigerate the leftovers instead.
Boiled lettuce salad Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin A
199.2µg · 22% DV
Folate
45.6µg · 11% DV
Biotin
1.8µg · 6% DV
Minerals
Manganese
0.3mg · 13% DV
Potassium ⭐
216mg · 6% DV
Iron
0.96mg · 5% DV
Phosphorus
29mg · 4% DV
Sodium
22mg · 1% DV
Boiled lettuce salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled lettuce salad
To burn the 18 calories in 1 serving (medium) (120 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 Boiled lettuce salad?
Boiled lettuce salad is made by briefly cooking lettuce leaves, draining them and adding a simple dressing. It is not tied to one single culinary tradition, and recipes vary: the leaves may be served plain or with herbs, citrus or oil. Cooking softens their crisp texture and gives them a mild, delicate flavour.
Serve it warm or chilled as a side dish, or add it to a simple lunch with grains or beans. It is mostly water and provides light fibre; a 100 g portion has about 15 calories before any substantial dressing. Drain the leaves well and dress them just before serving so the salad stays light rather than watery.
How Nutritious Is Boiled 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 Boiled 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 Boiled lettuce salad Contain Allergens?
No known major allergens
Which Diets Is Boiled 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
— Not suitable
Low FODMAP
— Not suitable
Boiled lettuce salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.