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Green salad with beet and lettuce Calories
Source of fiber, folate, and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Green salad with beet and lettuce has 32 calories. It contains 6.4 g of carbs, 1.5 g of protein, 0.2 g of fat and 2.1 g of fiber. Its 105 µg of Vitamin K covers 88% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Green salad with beet and lettuce Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6.4g
· 2% DV
Protein
1.5g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 18% · Fat 5%
Green salad with beet and lettuce nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 35 mg | 2% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 2.1 g | 8% |
| 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 Green salad with beet and lettuce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 58 kcal |
| 1 cup (chopped) | 60 g | 19 kcal |
| 100 g | 100 g | 32 kcal |
| 1 cup (chopped) | 100 g | 32 kcal |
| 1 serving (small) | 120 g | 38 kcal |
| 2 cup (chopped) | 200 g | 64 kcal |
| 1 serving (large) | 250 g | 80 kcal |
| 3 cup (chopped) | 300 g | 96 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Green salad with beet and lettuce
How do you make green salad with beet and lettuce?
To make green salad with beet and lettuce, combine washed, dried lettuce with grated or diced beet. Dress it with olive oil and lemon juice or vinegar just before serving, then toss gently so the lettuce stays crisp.
Should you use raw or cooked beet in green salad with beet and lettuce?
Either raw or cooked beet works in green salad with beet and lettuce. Grated raw beet is crisp and earthy, while cooked beet is softer and sweeter. Cool cooked beet completely before adding it so it does not wilt the lettuce.
Is green salad with beet and lettuce good for you?
Yes, green salad with beet and lettuce is a nutritious way to eat vegetables and provides fiber and useful micronutrients. Keep the dressing modest and include a protein-rich topping, such as beans or eggs, if you want it to make a more filling meal.
What dressing goes with green salad with beet and lettuce?
A simple lemon-and-olive-oil dressing suits green salad with beet and lettuce, and vinegar works well too. Add the dressing shortly before eating: the acidity balances the beet’s sweetness, while dressing too early can make the lettuce limp.
Can you make green salad with beet and lettuce ahead of time?
Yes, you can prep green salad with beet and lettuce ahead, but keep the components separate. Store thoroughly dried lettuce and beet in separate containers, and add the dressing only when you are ready to serve to prevent soggy leaves.
How long does green salad with beet and lettuce last in the fridge?
Green salad with beet and lettuce is best eaten freshly dressed, since the lettuce softens as it sits. Refrigerate leftovers promptly in a covered container and use them soon; discard the salad if it smells off or the leaves become slimy.
Why does beet turn the lettuce red in green salad with beet and lettuce?
Beet releases its red-purple pigments when cut, especially when grated or mixed with dressing, so it can stain the lettuce. Cut the beet into larger pieces, keep it separate until serving, or toss it gently at the last moment to limit the color transfer.
Can you use beet greens in green salad with beet and lettuce?
Yes, young, tender beet greens can be added to green salad with beet and lettuce. Wash and dry them thoroughly, remove any tough stems, and use smaller leaves raw; larger or tougher greens are better cooked separately.
What can you add to green salad with beet and lettuce to make it more filling?
Add chickpeas, lentils, boiled eggs, or cheese to green salad with beet and lettuce for a more substantial meal. Nuts or seeds add crunch, while a grain such as quinoa or farro makes it easier to serve as a lunch salad.
What should you serve with green salad with beet and lettuce?
Green salad with beet and lettuce pairs well with roasted vegetables, grilled foods, soups, and bean dishes. Its earthy-sweet beet flavor is especially good alongside a tangy dressing, so serve it as a fresh counterpoint to richer mains.
Green salad with beet and lettuce Vitamins & Minerals
Vitamins
Vitamin K
105µg · 88% DV
Folate
85µg · 21% DV
Vitamin A
170µg · 19% DV
Vitamin C
8.5mg · 9% DV
Minerals
Manganese
0.27mg · 12% DV
Potassium ⭐
305mg · 9% DV
Copper
0.08mg · 9% DV
Phosphorus
34mg · 5% DV
Sodium
35mg · 2% DV
Green salad with beet and lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green salad with beet and lettuce
To burn the 32 calories in 100 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 Green salad with beet and lettuce?
Green salad with beet and lettuce pairs crisp lettuce leaves with beetroot, which may be cooked and diced or finely grated. It is a simple combination rather than a dish tied to one particular origin, and its colour and texture depend on how the beet is prepared.
It works as a fresh side alongside everyday meals, grilled foods or sandwiches, and can also make a light lunch with bread or beans. A lemon and olive oil dressing complements the beet’s earthy sweetness without weighing the salad down. It provides fibre, folate and vitamin K, with 32 calories per 100 g. Add the dressing just before serving to keep the lettuce crisp.
How Nutritious Is Green salad with beet and lettuce?
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 Green salad with beet and lettuce 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 salad with beet and lettuce Contain Allergens?
No known major allergens
Which Diets Is Green salad with beet and lettuce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Green salad with beet and lettuce Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.