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Carrot, Pepper and Lettuce Salad Calories
A light vegetable salad of carrot, pepper and lettuce, without dressing.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Carrot, Pepper and Lettuce Salad (150 g) has 38 calories. That works out to 25 calories per 100 g. It contains 8.7 g of carbs, 1.5 g of protein, 0.3 g of fat and 3 g of fiber. Its 52.5 mg of Vitamin C covers 58% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Carrot, Pepper and Lettuce Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
38
KCAL / 150G
Carbs
8.7g
· 3% DV
Protein
1.5g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 14% · Fat 6%
Carrot, Pepper and Lettuce Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 38 mg | 2% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 3 g | 11% |
| Protein | 1.5 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 Carrot, Pepper and Lettuce Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 38 kcal |
| ½ cup (small) | 40 g | 10 kcal |
| 1 cup (medium) | 75 g | 19 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (small) | 100 g | 25 kcal |
| 2 cup (large) | 150 g | 38 kcal |
| 1 bottle (medium) | 200 g | 50 kcal |
| 1 serving (large) | 250 g | 63 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Carrot, Pepper and Lettuce Salad
How do you make carrot, pepper and lettuce salad?
To make carrot, pepper and lettuce salad, wash and dry the lettuce, then combine it with grated or thinly sliced carrot and chopped bell pepper. The basic salad is made from fresh, unprocessed vegetables and has no dressing, so season it just before serving if desired.
What dressing goes well with carrot, pepper and lettuce salad?
A simple lemon-and-olive-oil dressing suits carrot, pepper and lettuce salad without overpowering its crunchy vegetables. The salad is traditionally served without dressing; add any dressing shortly before eating to keep the lettuce crisp.
Can you make carrot, pepper and lettuce salad ahead of time?
Yes, you can prep carrot, pepper and lettuce salad ahead, but keep the washed, thoroughly dried ingredients separate. Combine them shortly before serving, and wait to add dressing until then; this helps prevent limp lettuce and a watery salad.
How do you keep carrot, pepper and lettuce salad crisp?
Dry the lettuce thoroughly after washing and store carrot, pepper and lettuce salad without dressing in a covered container in the refrigerator. Keep the vegetables cool and add any dressing at the last moment, since moisture and dressing soften the lettuce.
Can you replace the lettuce in carrot, pepper and lettuce salad?
Yes, you can use romaine or another crisp lettuce in carrot, pepper and lettuce salad. The original version uses crisp head lettuce, but a sturdier leaf keeps its crunch well; softer leaves may wilt sooner once mixed with dressing.
Can carrot, pepper and lettuce salad be a main meal?
Carrot, pepper and lettuce salad can become a more substantial meal with a filling addition such as chickpeas, beans, egg, or grilled chicken. Add the protein just before serving so it complements the fresh vegetables without making the salad soggy.
What can you serve with carrot, pepper and lettuce salad?
Carrot, pepper and lettuce salad pairs well with grilled fish, chicken, or vegetables, and it can add freshness alongside a sandwich or grain bowl. Its crisp, mild flavor works especially well with savory main dishes.
Is carrot, pepper and lettuce salad healthy?
Yes, carrot, pepper and lettuce salad is a practical way to add fresh vegetables to a meal. It provides crunch and variety without a dressing in its basic form; what you add to it can change the overall balance of the dish.
Can you use roasted peppers in carrot, pepper and lettuce salad?
Yes, roasted peppers can be used in carrot, pepper and lettuce salad, but they make it softer and give it a sweeter, smokier flavor than raw pepper. Let them cool and drain off excess liquid before mixing them with the lettuce.
Should you grate or slice carrots for carrot, pepper and lettuce salad?
Either grated or thinly sliced carrots work in carrot, pepper and lettuce salad. Grated carrot blends through the salad and is easy to eat, while ribbons or fine matchsticks give each bite more texture and a neater presentation.
Carrot, Pepper and Lettuce Salad Vitamins & Minerals
Vitamins
Vitamin C
52.5mg · 58% DV
Vitamin A
480µg · 53% DV
Vitamin K
60µg · 50% DV
Folate
37.5µg · 9% DV
Minerals
Copper
0.09mg · 10% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
330mg · 10% DV
Phosphorus
38mg · 5% DV
Sodium
38mg · 2% DV
Carrot, Pepper and Lettuce Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot, Pepper and Lettuce Salad
To burn the 38 calories in 1 serving (medium) (150 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 Carrot, Pepper and Lettuce Salad?
Carrot, pepper and lettuce salad combines crisp lettuce with grated or sliced carrot and chopped sweet pepper. It is a simple everyday salad rather than a dish tied to one particular region, and its fresh crunch and mild sweetness make it an easy side for home-cooked meals.
Serve it alongside grilled food, beans or rice, or enjoy it on its own for a light lunch. The version described here has no dressing; lemon juice and a little olive oil are easy additions if you want more tang and richness. It is mostly vegetables, with some fibre and very little fat; 100 g provides about 25 calories. For a more substantial meal, pair it with chickpeas or another protein-rich topping.
How Nutritious Is Carrot, Pepper and 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 Carrot, Pepper and Lettuce Salad Processed?
NOVA 1
Unprocessed
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 Carrot, Pepper and Lettuce Salad Contain Allergens?
No known major allergens
Which Diets Is Carrot, Pepper and Lettuce Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Carrot, Pepper and Lettuce Salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
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.