1 cup (medium) of Leaf salad (40 g) has 7 calories. That works out to 18 calories per 100 g. It contains 1 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Leaf salad?

Leaf salad is a simple dish of fresh edible leaves, often including lettuce and other tender greens, washed and served together. The mix varies with the season and what is available, so it is less a fixed recipe than an easy way to bring leafy vegetables to the table.

Its crisp texture and mild, fresh flavour suit a light vinaigrette, and it is commonly served as a side with meals or added to sandwiches and wraps. Across English-speaking households, it can also make a quick lunch when topped with beans, grains or a boiled egg. Leaf salad is mostly water, with some fibre, and is low in calories: 100 g provides 18 calories. For a satisfying but still light plate, add a modest portion of protein and keep creamy dressing to a little.

Leaf salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.5g

· 1% DV

Protein

1.2g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 57% · Protein 27% · Fat 16%

Leaf salad Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

370µg · 41% DV

Vitamin C

18mg · 20% DV

Folate

65µg · 16% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Calcium

36mg · 4% DV

Phosphorus

28mg · 4% DV

How Nutritious Is Leaf salad?

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.

Leaf 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 Leaf salad

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 Leaf 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 Leaf 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 Leaf 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

Leaf salad Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 0.7:1

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

Compare Leaf salad

🥗vs🍅

Leaf salad vs TomatoSame calories per 100 g

→🥗vs🥗

Leaf salad vs Mixed Green SaladSame calories per 100 g

→🥗vs🫑

Leaf salad vs Red Pepper13 kcal fewer per 100 g

→🥗vs🥄

Leaf salad vs Boiled Beetroot26 kcal fewer per 100 g

→

Foods Similar to Leaf 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 Leaf salad

How do you make leaf salad?

To make leaf salad, rinse a mix of fresh leafy greens, dry them thoroughly, and tear larger leaves into bite-sized pieces. Toss with dressing just before serving so the leaves stay crisp rather than turning limp.

How do you wash leaf salad properly?

Separate the leaves of leaf salad and rinse them gently under cool running water. If they hold grit, swish them in a bowl of clean water, rinse again, and dry them in a salad spinner or with a clean towel.

How do you keep leaf salad fresh in the fridge?

Keep leaf salad undressed and completely dry in a covered container in the refrigerator. A clean paper towel inside the container absorbs excess moisture; remove any damaged leaves first, since they can make the rest spoil sooner.

Can you make leaf salad the night before?

Yes, you can prepare leaf salad the night before if you wash and dry the leaves thoroughly and keep them separate from the dressing. Add juicy ingredients such as tomatoes and toss everything together just before serving.

What leaves work best in leaf salad?

Leaf salad works well with lettuce, spinach, arugula, watercress, and tender chard leaves. Combine mild leaves with peppery ones for a balanced bowl, and remove any thick, tough stems that would make the salad harder to eat.

Why does leaf salad taste bitter?

Leaf salad can taste bitter because some greens, such as arugula or mature leaves, naturally have a sharper flavor. Balance them with mild lettuce or spinach and a lemon-based dressing; bitterness alone does not mean the leaves are spoiled.

When should you dress leaf salad?

Dress leaf salad immediately before serving. Salt and acidic ingredients such as lemon juice or vinegar draw moisture from the leaves, so tossing them too early makes the salad limp and watery.

Can you freeze leaf salad?

Freezing leaf salad is not recommended if you want to serve it fresh. The leaves become limp and watery after thawing, so use extra greens in soups, sautés, or other cooked dishes instead.

Is leaf salad just lettuce?

No, leaf salad is not limited to lettuce; it can be made with several kinds of leafy greens. Lettuce gives it a mild, crisp base, while spinach, watercress, or arugula add different textures and stronger flavors.

How can you make leaf salad more filling?

Make leaf salad more filling by adding a source of protein, such as beans, lentils, eggs, or grilled chicken, along with a satisfying topping like whole grains. Keep the dressing separate until you are ready to eat.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026