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Lettuce, arugula and dill salad Calories
Low-calorie source of vitamin K and folate
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Lettuce, arugula and dill salad has 21 calories. It contains 3.2 g of carbs, 1.8 g of protein, 0.3 g of fat and 1.9 g of fiber. Its 205 µg of Vitamin K covers 171% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce, arugula and dill salad Nutrition Facts
Selected: 100 g
21
KCAL / 100G
Carbs
3.2g
· 1% DV
Protein
1.8g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 32% · Fat 12%
Lettuce, arugula and dill salad nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 28 mg | 1% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 1.8 g | 4% |
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 Serving of Lettuce, arugula and dill salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 21 kcal |
| 1 cup (shredded) | 35 g | 7 kcal |
| 1 serving (small) | 60 g | 13 kcal |
| 100 g | 100 g | 21 kcal |
| 1 serving (large) | 150 g | 32 kcal |
| 1 serving (extra large) | 220 g | 46 kcal |
| 1 bottle (whole) | 300 g | 63 kcal |
Calculated from 21 calories per 100 g.
Frequently Asked Questions About Lettuce, arugula and dill salad
How do you make lettuce, arugula and dill salad?
Wash and thoroughly dry the lettuce, arugula and dill, then tear or cut them into bite-size pieces. Toss with lemon juice, olive oil and salt just before serving so the leaves stay crisp rather than turning limp.
What dressing goes with lettuce, arugula and dill salad?
A simple lemon-and-olive-oil dressing works especially well with lettuce, arugula and dill salad. The lemon brightens the greens, while a little salt balances the arugula’s peppery edge. Add the dressing gradually to avoid weighing down the leaves.
What can you add to lettuce, arugula and dill salad?
Cucumber, tomato and thinly sliced red onion are easy additions to lettuce, arugula and dill salad. Chickpeas or crumbled feta can make it more substantial, while sumac adds a tangy note; add extras in moderation so the fresh herbs remain noticeable.
What should you serve with lettuce, arugula and dill salad?
Lettuce, arugula and dill salad pairs well with grilled fish, chicken or meat, and it also provides freshness alongside bean or grain dishes. For a lighter meal, serve it with bread and a protein-rich topping rather than relying on the greens alone.
Can you make lettuce, arugula and dill salad ahead of time?
Yes. Wash and dry the greens, then refrigerate them in a covered container without dressing. Add lemon, oil and salt just before serving; dressing the salad ahead makes the leaves wilt and can leave liquid at the bottom of the bowl.
How do you keep lettuce, arugula and dill salad crisp?
Dry the leaves thoroughly after washing and keep them chilled in a covered container. A clean paper towel can absorb excess moisture. Wait to add salt and dressing until serving, since both draw moisture from the lettuce, arugula and dill.
How should you wash lettuce, arugula and dill for salad?
Separate the leaves and rinse them well under cool running water, paying attention to dirt caught in the arugula and dill. Dry everything thoroughly with a salad spinner or clean towel; wet leaves dilute the dressing and make the salad soggy.
How do you make lettuce, arugula and dill salad less bitter?
Use more lettuce and less arugula, then balance the peppery greens with lemon juice or ripe tomato. A small amount of olive oil also rounds out the flavor. Taste as you go, since the strength of arugula can vary.
Can you eat lettuce, arugula and dill salad with breakfast?
Yes, lettuce, arugula and dill salad can be served at breakfast alongside eggs, cheese or toast. Keep the dressing light and add it just before eating, so the greens stay crisp and their fresh flavor complements rather than overwhelms the other foods.
Is lettuce, arugula and dill salad nutritious?
Yes, lettuce, arugula and dill salad is a low-calorie way to include leafy greens and provides vitamin K and folate. It can contribute to a balanced meal, but pairing it with a source of protein and other substantial foods makes the meal more filling.
Lettuce, arugula and dill salad Vitamins & Minerals
Vitamins
Vitamin K
205µg · 171% DV
Vitamin A
255µg · 28% DV
Vitamin C
20mg · 22% DV
Folate
74µg · 19% DV
Minerals
Manganese
0.35mg · 15% DV
Potassium ⭐
390mg · 11% DV
Copper
0.1mg · 11% DV
Calcium
82mg · 8% DV
Sodium
28mg · 1% DV
Lettuce, arugula and dill salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce, arugula and dill salad
To burn the 21 calories in 100 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 Lettuce, arugula and dill salad?
Lettuce, arugula and dill salad brings together crisp lettuce, peppery arugula and fragrant fresh dill. It is an easy combination to make at home, dressed simply with lemon juice, olive oil and a little salt; the herbs and greens remain the focus rather than a heavy dressing.
Serve it alongside grilled foods, soups or a grain bowl, or enjoy it as a fresh side at lunch. Its mild crunch and lively, slightly bitter notes balance richer dishes. At 21 calories per 100 g, it is a light way to add vitamin K and folate to a meal. For a more filling salad, pair it with beans or another source of protein.
How Nutritious Is Lettuce, arugula and dill 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 Lettuce, arugula and dill 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, arugula and dill salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce, arugula and dill 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
Lettuce, arugula and dill salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.