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Green Lettuce Salad Calories
Fresh green lettuce, low calorie, rich in fiber and vitamins
CALORIES
GI
POTASSIUM
FIBER
Green Lettuce Salad Nutrition Facts
Selected: 100 g
17
KCAL / 100G
Carbs
2.9g
· 62%
Protein
1.3g
· 28%
Fat
0.2g
· 10%
Fiber
1.2g
Green Lettuce Salad Vitamins & Minerals
Vitamins
Vitamin K
126µg · 105% DV
Vitamin A
370µg · 41% DV
Folate
38µg · 10% DV
Vitamin C
9mg · 10% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
194mg · 6% DV
Calcium
36mg · 4% DV
Phosphorus
29mg · 4% DV
Green Lettuce Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green 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 Green Lettuce Salad Contain Allergens?
No known major allergens
Which Diets Is Green 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
Green Lettuce Salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Green Lettuce Salad
Green Lettuce Salad — Frequently Asked Questions
How can green lettuce salad stay fresh for longer?
Wash the leaves, dry them very thoroughly, and refrigerate them in a covered container lined with paper towel. Add dressing only just before serving to prevent wilting.
Can green lettuce salad be prepared in advance?
Washed, fully dried leaves can be prepared ahead, but chopping and dressing are best left until serving time. Salt especially draws out moisture and makes the leaves limp.
Can green lettuce salad be frozen?
Freezing raw lettuce is not recommended because it becomes soft and watery after thawing. It is best used fresh within a few days instead.
How can you reduce bitterness in lettuce?
Soaking the leaves briefly in ice water can help refresh them and soften mild bitterness. Removing older outer leaves and choosing fresh, young leaves also helps.
Does adding lemon to lettuce salad affect its nutrition?
Lemon adds vitamin C, which can support absorption of plant-based iron from a meal. Dress the salad close to serving time, since acidic dressing can soften the leaves if left too long.
Should lettuce salad include some oil?
A small amount of olive oil can help the body absorb certain fat-soluble compounds in leafy vegetables and can make the salad more satisfying. Keep the amount moderate based on the rest of the meal.
Is green lettuce salad enough for a meal on its own?
Lettuce salad alone may not keep most people full for long. Add a protein source such as eggs, beans, yogurt, cheese, chicken, fish, or tofu, along with a whole-grain side if desired.
Is lettuce salad better before or after exercise?
A plain lettuce salad is light and does not provide enough fuel by itself before demanding exercise. After training, it works well as a fresh side to a meal containing protein and carbohydrate.
Does eating lettuce salad at night upset digestion?
There is no good evidence that lettuce eaten at night harms digestion for most healthy people. However, raw vegetables may cause bloating in some people, so portion size and rich dressings can be adjusted individually.
Who should be cautious with green lettuce salad?
People taking blood-thinning medication should keep their intake of vitamin K-containing leafy greens consistent rather than suddenly changing it, and should follow medical advice. People with weakened immune systems should wash lettuce carefully and choose salads prepared under hygienic conditions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.