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High-protein, low-carb salad with fiber
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Ground beef lettuce salad (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 5.8 g of carbs, 15.3 g of protein, 13 g of fat and 2.7 g of fiber. Its 117 µg of Vitamin K covers 98% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
198
KCAL / 180G
Carbs
5.8g
· 2% DV
Protein
15.3g
· 31% DV
Fat
13g
· 17% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 30% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 4.86 g | 24% |
| Trans fat | 0.14 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 15.3 g | 31% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 198 kcal |
| 1 serving (extra small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 piece (whole) | 200 g | 220 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1 bottle (jumbo) | 350 g | 385 kcal |
Calculated from 110 calories per 100 g.
Cook the ground beef in a skillet until fully done, season it, and let it cool slightly. Toss it with chopped, well-dried lettuce and any vegetables you like, then add the dressing just before serving to keep the leaves crisp.
Keep the cooked beef, lettuce, and dressing separate until serving. Dry the lettuce thoroughly after washing, and let the beef cool before combining them; warm meat and dressing can quickly soften the leaves.
Salt, black pepper, garlic, and cumin are good choices for ground beef lettuce salad. Chili flakes or paprika add heat, while fresh herbs bring brightness; season the beef as it cooks so the flavors develop.
Yes, ground beef lettuce salad can be served with warm beef over cool, crisp lettuce. Let the beef cool briefly first, since piping-hot meat can wilt the leaves; you can also chill the beef for a fully cold salad.
A simple lemon-and-olive-oil dressing complements ground beef lettuce salad without overpowering the meat. A yogurt-based dressing also works, but add it shortly before serving so the lettuce stays crisp.
Yes, you can prepare the components of ground beef lettuce salad ahead. Cook and chill the beef, wash and dry the lettuce, and store them separately; combine everything and add dressing only when you are ready to eat.
Once dressed, ground beef lettuce salad is best eaten promptly because the leaves soften as they sit. Refrigerate leftover cooked beef separately in a covered container, and assemble a fresh salad when you are ready to serve it.
Crisp varieties such as romaine or iceberg work well in ground beef lettuce salad because they hold their shape under the meat and dressing. Wash the leaves and dry them well before assembling the salad.
Yes, taco seasoning gives ground beef lettuce salad a Tex-Mex flavor. Add it while browning the beef, then pair the salad with ingredients such as tomato, corn, avocado, or a squeeze of lime.
Ground beef lettuce salad can stand alone as a light meal, or you can serve it with warm bread, roasted vegetables, or rice. Choose a side that complements the seasoned beef without making the meal feel too heavy.
Vitamins
Vitamin K
117µg · 98% DV
B12
1.98µg · 83% DV
Vitamin A
396µg · 44% DV
Folate
99µg · 25% DV
Minerals
Zinc
3.78mg · 34% DV
Phosphorus
171mg · 24% DV
Potassium ⭐
468mg · 14% DV
Selenium
7.2µg · 13% DV
Sodium
108mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 198 calories in 1 serving (medium) (180 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.
Ground beef lettuce salad combines cooked minced beef with fresh lettuce, either tossed together or served with the meat on top. It is a flexible home-style salad rather than a dish tied to one specific region, so additions and dressing vary. Crisp leaves balance the savoury, tender meat; tomatoes, cucumber, herbs or a tangy dressing can fit naturally, but the basic pairing works on its own.
It can make a satisfying lunch or light dinner, served warm or at room temperature, and pairs well with bread or a simple soup. The salad is relatively low in carbohydrates and provides protein: each 100 g contains 8.5 g. For a lighter plate, choose lean ground beef and use dressing sparingly.
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.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
4.86g
MONOUNSATURATED
5.22g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.