1 cup (medium) of Green Leaf Salad (40 g) has 7 calories. That works out to 18 calories per 100 g. It contains 1.1 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 56 µg of Vitamin K covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Green Leaf Salad?

Green leaf salad brings together fresh leafy greens, often lettuce and whatever tender leaves are in season. There is no single fixed recipe: the mix can be as simple as crisp lettuce or include leaves such as spinach, rocket or herbs, depending on the cook and what is available.

Its cool, crisp texture works well with a light dressing and makes an easy side for everyday meals, grilled foods or sandwiches. It is also common as part of a larger salad, with tomatoes or other vegetables added. Green leaf salad is low in calories and offers fibre and a range of vitamins and minerals. Keep the dressing modest for a lighter plate, or add beans or another protein-rich topping to make it more substantial.

Green Leaf Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.8g

· 1% DV

Protein

1.5g

· 3% DV

Fat

0.3g

· 0% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 56% · Protein 30% · Fat 14%

Green Leaf Salad Vitamins & Minerals

Vitamins

Vitamin K

140µg · 117% DV

Vitamin A

370µg · 41% DV

Vitamin C

18mg · 20% DV

Folate

70µg · 18% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Calcium

52mg · 5% DV

Magnesium

19mg · 5% DV

How Nutritious Is Green Leaf Salad?

Nutrient density

Very high

85/ 100

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

49/ 100

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.

Green Leaf Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green Leaf Salad

To burn the 18 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green Leaf 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 Green Leaf Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Green Leaf 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

Green Leaf Salad Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

Compare Green Leaf Salad

🥗vs🍅

Green Leaf Salad vs TomatoSame calories per 100 g

→🥗vs🥗

Green Leaf Salad vs Mixed Green SaladSame calories per 100 g

→🥗vs🫑

Green Leaf Salad vs Red Pepper13 kcal fewer per 100 g

→🥗vs🥄

Green Leaf Salad vs Boiled Beetroot26 kcal fewer per 100 g

→

Foods Similar to Green Leaf Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Green Leaf Salad

How do you make green leaf salad?

Green leaf salad is made by tossing clean, thoroughly dried leaves with any other fresh vegetables you like. Add dressing just before serving so the leaves stay crisp, and tear delicate leaves by hand rather than chopping them finely.

How do you wash green leaf salad?

Wash green leaf salad by separating the leaves and rinsing them gently under cold running water. If grit remains, swish the leaves in a bowl of clean water, then dry them well in a salad spinner or with a clean towel.

How do you keep green leaf salad from wilting?

Keep green leaf salad dry and undressed until you are ready to eat it. Store the leaves in a covered container in the refrigerator with a clean paper towel to absorb excess moisture, and keep them away from warm air.

How long does green leaf salad last in the fridge?

Green leaf salad usually keeps for a few days in the refrigerator when the leaves are dry, covered, and not dressed. Discard it if the leaves turn slimy, develop an unpleasant smell, or show clear signs of spoilage.

What dressing goes best with green leaf salad?

A simple vinaigrette goes well with green leaf salad because it complements the leaves without weighing them down. Whisk olive oil with lemon juice or vinegar, then season to taste; toss the salad shortly before serving.

Why does green leaf salad taste bitter?

Green leaf salad can taste bitter because of the particular leaf variety, growing conditions, or older leaves. Remove any especially bitter outer leaves and thick stems, and combine the remaining greens with a mild dressing.

Can you prepare green leaf salad the night before?

You can prepare green leaf salad the night before if you wash and dry the leaves thoroughly and store them undressed in a covered container. Add the dressing and delicate toppings just before serving to avoid soggy leaves.

Can you freeze green leaf salad?

Freezing green leaf salad is not recommended for serving it raw; thawed leaves become limp and watery. If you have extra greens, use them in cooked dishes such as soup instead of expecting them to retain their salad texture.

How do you revive wilted green leaf salad?

You can often perk up slightly wilted green leaf salad by placing the leaves in a bowl of cold water for a short time, then drying them well. Do not use this method if the leaves are slimy or spoiled.

What greens can you put in green leaf salad?

Green leaf salad can include lettuces, arugula, watercress, spinach, or other tender edible leaves. Mixing mild and peppery greens gives the salad more flavor, while choosing leaves with similar textures helps them dress evenly.

Have another question about Green Leaf Salad?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026