1 cup (chopped) of Green lettuce salad (55 g) has 8 calories. That works out to 15 calories per 100 g. It contains 1.6 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 56.1 µg of Vitamin K covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Green lettuce salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.9g

· 1% DV

Protein

1.4g

· 3% DV

Fat

0.2g

· 0% DV

Fiber

1.3g

· 5% DV

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

Calories come from: Carbs 61% · Protein 29% · Fat 10%

Green lettuce salad Vitamins & Minerals

Vitamins

Vitamin K

102µg · 85% DV

Vitamin A

185µg · 21% DV

Folate

38µg · 10% DV

0.07mg · 6% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

194mg · 6% DV

Calcium

36mg · 4% DV

Phosphorus

29mg · 4% DV

How Nutritious Is Green lettuce salad?

Nutrient density

High

78/ 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

47/ 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.

Green lettuce salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green lettuce salad

To burn the 15 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 Green lettuce 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 Green lettuce 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 Green lettuce 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

✓ Suitable

Low FODMAP

— Not suitable

Green lettuce salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.14g

⚖️

Omega 6:3 ratio 1.3:1

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

Compare Green lettuce salad

🥗vs🍅

Green lettuce salad vs Tomato3 kcal fewer per 100 g

→🥗vs🥗

Green lettuce salad vs Mixed Green Salad3 kcal fewer per 100 g

→🥗vs🫑

Green lettuce salad vs Red Pepper16 kcal fewer per 100 g

→🥗vs🥄

Green lettuce salad vs Boiled Beetroot29 kcal fewer per 100 g

→

Foods Similar to Green lettuce 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 Green lettuce salad

How can green leaf lettuce salad stay fresh for longer?

Wash the leaves, dry them very thoroughly, and refrigerate them in a sealed container lined with paper towel. Add dressing only just before serving to prevent wilting.

Should green leaf lettuce be chopped before or after washing?

Separate and wash the leaves first so trapped soil and debris can be removed more effectively. Dry them completely before chopping to reduce excess moisture and early wilting.

When should lemon juice or vinegar be added to lettuce salad?

Add acidic ingredients such as lemon juice or vinegar immediately before eating. If they sit too long, the leaves can release water and lose their crisp texture.

What can I add to green leaf lettuce salad to make it more filling?

Add foods such as eggs, chicken, fish, cheese, chickpeas, lentils, or a yogurt-based dressing for a more substantial meal. Olive oil, nuts, or seeds can also help the body absorb fat-soluble vitamins from the vegetables.

Is green leaf lettuce salad better before or after a workout?

On its own, it can be a light option before exercise when you do not want a heavy meal. After training, pair it with protein and a carbohydrate-containing food to better support recovery.

Is it okay to eat green leaf lettuce salad at night?

For most people, lettuce salad is fine in the evening and can make a light meal or side dish. People who are sensitive to raw vegetables may prefer a smaller serving if it causes bloating late in the day.

Can green leaf lettuce salad be frozen?

Freezing is not recommended for lettuce intended for salad. Once thawed, the leaves become soft and watery; frozen lettuce is only practical in blended soups or smoothies.

Can green leaf lettuce replace spinach or arugula?

Yes, it works well in sandwiches, wraps, and mixed salads, with a milder flavor and tender crunch. Arugula is more peppery, while spinach has a denser texture, so they create different results in a dish.

Do the outer leaves of lettuce need to be discarded?

Not necessarily: intact outer leaves can be eaten after careful washing. Discard leaves that are wilted, slimy, bruised, or visibly soiled.

Who should be careful with green leaf lettuce salad?

People taking blood-thinning medication should keep their intake of leafy greens consistent rather than making sudden large changes, because these foods contain vitamin K. Those with sensitive digestion may also need to monitor whether raw lettuce triggers gas or bloating.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026