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British Salad Calories
Classic British salad with lettuce, tomato, cucumber, carrot, boiled egg, and sometimes cheddar cheese.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of British Salad (180 g) has 112 calories. That works out to 62 calories per 100 g. It contains 9.2 g of carbs, 5.8 g of protein, 5.8 g of fat and 3.1 g of fiber. Its 111.6 µg of Vitamin K covers 93% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
British Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
112
KCAL / 180G
Carbs
9.2g
· 3% DV
Protein
5.8g
· 12% DV
Fat
5.8g
· 7% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 21% · Fat 46%
British Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 5.8 g | 12% |
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 British Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 112 kcal |
| 1 piece (small) | 80 g | 50 kcal |
| 100 g | 100 g | 62 kcal |
| 1 serving (small) | 120 g | 74 kcal |
| 1 piece (medium) | 150 g | 93 kcal |
| 1 piece (large) | 220 g | 136 kcal |
| 1 serving (large) | 250 g | 155 kcal |
| 1 bottle (large) | 350 g | 217 kcal |
Calculated from 62 calories per 100 g.
Frequently Asked Questions About British Salad
What is British Salad?
British Salad is a salad of fresh vegetables, commonly lettuce, tomato, cucumber and carrot, topped with boiled egg. Some versions also include cheddar, and the exact recipe can vary.
How do you make British Salad?
To make British Salad, wash and chop the lettuce, tomato, cucumber and carrot, then add sliced boiled egg. Add any cheese and dressing just before serving to keep the vegetables crisp.
Is British Salad actually a traditional British recipe?
The name does not point to one universally established British recipe. British Salad as served here is a combination of fresh vegetables and boiled egg, sometimes with cheddar, rather than a fixed national formula.
What dressing goes with British Salad?
A simple lemon-and-olive-oil dressing works well with British Salad and lets the vegetables and egg remain the focus. Add it shortly before eating so it does not make the lettuce soggy.
Does British Salad usually contain mayonnaise?
No, mayonnaise is not essential to British Salad. The salad can be served with a light oil-and-lemon dressing, or with dressing on the side, so the fresh ingredients stay distinct.
Can you put cheddar in British Salad?
Yes, cheddar is an optional addition to British Salad, not a required ingredient. Cut it into small cubes or grate it over the salad, depending on whether you want distinct bites or a lighter topping.
What should you serve with British Salad?
British Salad pairs well with grilled chicken or fish as a fresh side. Since it already contains boiled egg, it can also make a simple light meal with bread or soup.
Can you prepare British Salad ahead of time?
You can prepare British Salad components ahead by washing and chopping the vegetables and boiling the egg separately. Keep the dressing and assembled salad apart until serving to preserve the vegetables' texture.
How long does British Salad keep in the fridge?
British Salad is best eaten soon after assembly because dressed lettuce and cut vegetables soften. Refrigerate leftovers promptly in a covered container and aim to eat them by the following day, especially because the salad contains egg.
Is British Salad a good choice for weight loss?
British Salad can fit into a weight-conscious meal because it centers on vegetables, but it does not cause weight loss by itself. Keep rich dressings and generous cheese portions in check when building the meal.
British Salad Vitamins & Minerals
Vitamins
Vitamin K
111.6µg · 93% DV
Vitamin A
576µg · 64% DV
B12
0.9µg · 38% DV
Vitamin C
25.2mg · 28% DV
Minerals
Selenium
8.1µg · 15% DV
Potassium ⭐
468mg · 14% DV
Phosphorus
94mg · 13% DV
Iron
1.98mg · 11% DV
Sodium
216mg · 9% DV
British Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off British Salad
To burn the 112 calories in 1 serving (medium) (180 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 British Salad?
British Salad brings together crisp lettuce, tomato, cucumber and carrot with boiled egg; some versions also include cheddar. It reflects the simple composed salads served in Britain, though the exact ingredients vary between households and cafés.
The fresh, juicy vegetables contrast with the firmer egg, making it work as a light lunch or a side with a main meal. In Britain it may be served as part of a salad plate, while elsewhere it fits easily into a packed lunch or casual supper. It offers vegetables alongside some protein and is relatively light; add dressing sparingly, or serve it on the side, to keep the meal lighter.
How Nutritious Is British 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 British 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 British Salad Contain Allergens?
Contains these allergens:
Which Diets Is British Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
British Salad Fat Profile
SATURATED
1.98g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.