1 cup (medium) of Greens Salad (No Oil) (60 g) has 11 calories. That works out to 18 calories per 100 g. It contains 1.9 g of carbs, 0.7 g of protein, 0.1 g of fat and 1.1 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Greens Salad (No Oil)?

Greens salad without oil brings together fresh leafy greens with crisp vegetables such as cucumber. It is a simple, flexible salad rather than a dish tied to one specific regional tradition; the mix changes with the season and what is available. As the name suggests, it is served without an oil-based dressing.

Its fresh crunch and mild flavour make it an easy side for everyday meals, from grilled fish or meat to beans and grain dishes. Lemon juice, vinegar, herbs or a little mustard can add brightness while keeping the salad oil-free. Mostly water and fibre, it is a light, low-calorie choice: a 100 g serving has 18 calories. If you want it to keep you satisfied longer, serve it with chickpeas, lentils or another substantial protein source.

Greens Salad (No Oil) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

1.2g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 66% · Protein 25% · Fat 9%

Log this food in EatBetter

100,000+ people use it

Get your daily calorie target
Snap your meal, log it in seconds
See every vitamin and mineral

📸 Scan the code to get the app free.

Get the App Free

The EatBetter app recognising potatoes, broccoli and salmon on a plate

Greens Salad (No Oil) Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

370µg · 41% DV

Vitamin C

18mg · 20% DV

Folate

70µg · 18% DV

Minerals

Potassium ⭐

260mg · 8% DV

Iron

1mg · 6% DV

Calcium

52mg · 5% DV

Manganese

0mg · 0% DV

How Nutritious Is Greens Salad (No Oil)?

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.

Greens Salad (No Oil) 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 Greens Salad (No Oil)

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 Greens Salad (No Oil) 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 Greens Salad (No Oil) 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 Greens Salad (No Oil) 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

Greens Salad (No Oil) Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 0.5:1

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

Compare Greens Salad (No Oil)

🥗vs🍅

Greens Salad (No Oil) vs TomatoSame calories per 100 g

→🥗vs🥗

Greens Salad (No Oil) vs Mixed Green SaladSame calories per 100 g

→🥗vs🫑

Greens Salad (No Oil) vs Red Pepper13 kcal fewer per 100 g

→🥗vs🥄

Greens Salad (No Oil) vs Boiled Beetroot26 kcal fewer per 100 g

→

Foods Similar to Greens Salad (No Oil)

🍅

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 Greens Salad (No Oil)

What ingredients go in a greens salad (no oil)?

A greens salad (no oil) usually combines lettuce or other leafy greens with cucumber and optional green vegetables such as scallions or bell pepper. Use a mix of tender and crisp leaves, and add the dressing just before serving.

What dressing can you use on a greens salad (no oil)?

A greens salad (no oil) works well with lemon juice or vinegar mixed with herbs, mustard, or a little salt. These add tang without oil; toss the dressing through the greens right before eating to avoid limp leaves.

Is a greens salad (no oil) healthy?

Yes, a greens salad (no oil) is an easy way to add vegetables and variety to a meal. For a more satisfying plate, pair it with a protein-rich food such as beans, eggs, tofu, fish, or chicken.

How do you make a greens salad (no oil) taste good?

Season a greens salad (no oil) with something tangy and aromatic: lemon, vinegar, fresh herbs, black pepper, or garlic. A small amount of mustard can help the dressing cling to the leaves without adding oil.

How should you wash greens for a greens salad (no oil)?

Separate the leaves for a greens salad (no oil) and rinse them under cool running water, checking folds for grit. Dry them thoroughly in a salad spinner or with a clean towel; water left on the leaves dilutes the dressing.

Can you make a greens salad (no oil) ahead of time?

Yes, you can wash and dry the greens for a greens salad (no oil) ahead of time, then refrigerate them in a covered container. Cut the cucumber and add any acidic dressing shortly before serving to preserve the crisp texture.

How do you keep a greens salad (no oil) from getting soggy?

Keep a greens salad (no oil) dry and chilled, and add lemon juice, vinegar, and salt only just before serving. These ingredients draw moisture from the leaves, while cut cucumber can also release water as it sits.

How long does leftover greens salad (no oil) last in the fridge?

Leftover greens salad (no oil) is best eaten the same day because cut cucumber and dressed leaves quickly lose their crunch. Refrigerate it in a covered container and discard it if it has been left out at room temperature for an extended period.

What meals go well with a greens salad (no oil)?

A greens salad (no oil) pairs well with grilled fish, chicken, beans, or a hearty grain dish. Its fresh, crisp taste balances richer mains, and it also works as a light side for soups and sandwiches.

Can a greens salad (no oil) be a filling meal on its own?

Usually, a greens salad (no oil) is more satisfying when you add a substantial topping rather than eating the leaves and cucumber alone. Try chickpeas, lentils, eggs, tofu, or grilled chicken, plus a whole grain if you want a fuller meal.

Have another question about Greens Salad (No Oil)?

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 30, 2026