1 cup (medium) of Lettuce Carrot Salad (70 g) has 18 calories. That works out to 25 calories per 100 g. It contains 3.6 g of carbs, 0.6 g of protein, 0.1 g of fat and 1.3 g of fiber. Its 56 µg of Vitamin K covers 47% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Lettuce Carrot Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.1g

· 2% DV

Protein

0.8g

· 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 80% · Protein 13% · Fat 7%

Lettuce Carrot Salad Vitamins & Minerals

Vitamins

Vitamin K

80µg · 67% DV

Vitamin A

430µg · 48% DV

Folate

45µg · 11% DV

Vitamin C

10mg · 11% DV

Minerals

Potassium ⭐

230mg · 7% DV

Iron

1mg · 6% DV

Calcium

38mg · 4% DV

Phosphorus

28mg · 4% DV

How Nutritious Is Lettuce Carrot Salad?

Nutrient density

High

65/ 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

48/ 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.

Lettuce Carrot 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 Lettuce Carrot Salad

To burn the 25 calories in 100 g:

🚶

6min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

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

Is Lettuce Carrot 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 Lettuce Carrot 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 Lettuce Carrot 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

Lettuce Carrot Salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 2:1

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

Compare Lettuce Carrot Salad

🥗vs🍅

Lettuce Carrot Salad vs Tomato7 kcal more per 100 g

→🥗vs🥗

Lettuce Carrot Salad vs Mixed Green Salad7 kcal more per 100 g

→🥗vs🫑

Lettuce Carrot Salad vs Red Pepper6 kcal fewer per 100 g

→🥗vs🥄

Lettuce Carrot Salad vs Boiled Beetroot19 kcal fewer per 100 g

→

Foods Similar to Lettuce Carrot 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 Lettuce Carrot Salad

Can lettuce and carrot salad be made ahead of time?

Yes, but wash and dry the lettuce thoroughly before storing it. Keep the dressing separate until serving so the leaves stay crisp.

How long does lettuce and carrot salad last in the fridge?

An undressed salad generally keeps well for 1-2 days in an airtight container. Once dressed, it is best eaten the same day.

When should I add dressing to prevent the lettuce from going limp?

Add oil, lemon juice, vinegar, and especially salt just before eating. Salt draws out moisture from vegetables, which can make the salad watery.

Can lettuce and carrot salad be frozen?

No, freezing is not recommended. Lettuce loses its crisp texture and releases a lot of water after thawing.

Is lemon juice a good addition to lettuce and carrot salad?

Yes, it adds brightness and balances the natural sweetness of carrot. Its vitamin C can also support the absorption of plant-based iron from the meal.

What foods go well with lettuce and carrot salad?

It pairs well with grilled fish, chicken, eggs, beans, lentils, and yogurt-based dishes. The crisp, fresh flavor helps balance richer main courses.

How can I get more benefit from the beta-carotene in carrots?

Include a small source of fat, such as olive oil, tahini, avocado, or nuts. Beta-carotene is fat-soluble, so it is generally absorbed better when eaten with fat.

Is lettuce and carrot salad better before or after exercise?

It works well as part of a light pre-workout meal, but on its own it may not provide enough sustained fuel for a hard session. After exercise, pair it with a protein food such as eggs, yogurt, chicken, tofu, or legumes.

Can eating lettuce and carrot salad at night cause bloating?

Many people tolerate it well in the evening, but raw vegetables can cause gas or bloating in sensitive individuals. If this happens, choose a smaller serving, use a simple dressing, or lightly soften the carrot.

Who should take extra care with raw lettuce and carrot salad?

Pregnant people, young children, and those with weakened immune systems should make sure raw vegetables are washed carefully and prepared hygienically. People taking blood-thinning medication should avoid making sudden major changes in their usual intake of leafy greens without medical advice.

Have another question about Lettuce Carrot 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: August 21, 2026