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Herb and lemon salad Calories
Fresh herbs with lemon
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Herb and lemon salad (80 g) has 22 calories. That works out to 27 calories per 100 g. It contains 3.4 g of carbs, 1.7 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 328 µg of Vitamin K covers 273% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Herb and lemon salad Nutrition Facts
Selected: 1 cup (chopped) · 80 g
22
KCAL / 80G
Carbs
3.4g
· 1% DV
Protein
1.7g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 28% · Fat 15%
Herb and lemon salad nutrition facts table · 1 cup (chopped) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.7 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 Cup of Chopped Herb and lemon salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 80 g | 22 kcal |
| ½ cup (chopped) | 40 g | 11 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (small) | 100 g | 27 kcal |
| 1.5 cup (chopped) | 120 g | 32 kcal |
| 1 serving (medium) | 150 g | 41 kcal |
| 2 cup (chopped) | 160 g | 43 kcal |
| 1 serving (large) | 220 g | 59 kcal |
| 1 serving (extra large) | 300 g | 81 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Herb and lemon salad
What is herb and lemon salad?
Herb and lemon salad is a fresh salad built around chopped herbs and a bright, sour dressing. Recipes vary, but lemon juice and olive oil are common; it can be served as a side or a simple cold starter.
How do you make herb and lemon salad?
To make herb and lemon salad, wash and thoroughly dry fresh herbs, chop them, then toss with lemon juice, olive oil, and salt. Add the dressing shortly before serving so the herbs stay fresh rather than wilted.
Which herbs work best in herb and lemon salad?
Parsley, mint, dill, and tender scallions work well in herb and lemon salad. Choose herbs that are fresh and fragrant, and use strongly flavored ones sparingly so they complement rather than overpower the lemon.
What should you serve with herb and lemon salad?
Herb and lemon salad pairs well with grilled vegetables, fish, meat, or a hearty grain dish. Its crisp, tangy flavor cuts through richer foods, and it also works as a fresh topping for wraps or bowls.
Can you make herb and lemon salad ahead of time?
You can wash and dry the herbs ahead, but wait to chop and dress herb and lemon salad until close to serving. Lemon and salt draw moisture from the leaves, making the salad limp if it sits too long.
How do you keep herb and lemon salad from getting soggy?
Keep herb and lemon salad crisp by drying the herbs completely and storing the dressing separately. Toss everything together just before eating; wet leaves and early salting are the main reasons this salad turns watery.
Can you use dried herbs in herb and lemon salad?
Fresh herbs are the better choice for herb and lemon salad because they provide its characteristic leafy texture and aroma. Dried herbs can season the lemon dressing, but they will not replace the volume or freshness of the chopped greens.
How can you balance herb and lemon salad if it tastes too sour?
If herb and lemon salad tastes too sour, add more chopped herbs and a little olive oil, then taste again. These additions soften the sharpness without masking the fresh herbal flavor with unnecessary sweetness.
Can you use lime instead of lemon in herb and lemon salad?
Yes, lime can replace lemon in herb and lemon salad, though it gives the dressing a slightly different, more aromatic citrus flavor. Add it gradually and taste as you go, since the juice may vary in sharpness.
How long does herb and lemon salad keep in the fridge?
Herb and lemon salad is best eaten the day it is made; dressed leftovers can become limp and watery in the refrigerator. If storing it, use a covered container and discard it if its smell or appearance changes.
Herb and lemon salad Vitamins & Minerals
Vitamins
Vitamin K
328µg · 273% DV
Vitamin C
38.4mg · 43% DV
Vitamin A
296µg · 33% DV
Folate
84µg · 21% DV
Minerals
Manganese
0.5mg · 22% DV
Copper
0.13mg · 14% DV
Iron
2.16mg · 12% DV
Potassium ⭐
376mg · 11% DV
Sodium
30mg · 1% DV
Herb and lemon salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herb and lemon salad
To burn the 22 calories in 1 cup (chopped) (80 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 Herb and lemon salad?
Herb and lemon salad is a Turkish-style salad of chopped fresh herbs dressed with lemon and a tangy seasoning. The choice of herbs can vary with the season and what is available, so it is often a flexible home-style side rather than a fixed recipe. Lemon brings out the greens’ fresh, lively flavour.
It is bright, tart and leafy, and is typically served alongside a main meal—particularly grilled foods, beans or other vegetable dishes. With about 27 calories and 2.7 g of fibre per 100 g, it makes a light, fibre-containing addition to the plate. Add the lemon gradually to keep the herbs’ flavour in balance, and toss the salad shortly before serving.
How Nutritious Is Herb and lemon salad?
Nutrient density
Very 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 Herb and lemon 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 Herb and lemon salad Contain Allergens?
No known major allergens
Which Diets Is Herb and lemon 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
Herb and lemon salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.