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Lettuce, Basil and Red Cabbage Salad Calories
Light salad rich in fiber, vitamin C, and vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Lettuce, Basil and Red Cabbage Salad (90 g) has 23 calories. That works out to 25 calories per 100 g. It contains 4.7 g of carbs, 1.4 g of protein, 0.3 g of fat and 1.9 g of fiber. Its 103.5 µg of Vitamin K covers 86% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce, Basil and Red Cabbage Salad Nutrition Facts
Selected: 1 cup (chopped) · 90 g
23
KCAL / 90G
Carbs
4.7g
· 2% DV
Protein
1.4g
· 3% 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 69% · Protein 21% · Fat 10%
Lettuce, Basil and Red Cabbage Salad nutrition facts table · 1 cup (chopped) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 1.4 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 Lettuce, Basil and Red Cabbage Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 90 g | 23 kcal |
| ½ cup (chopped) | 45 g | 11 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (small) | 120 g | 30 kcal |
| 1.5 cup (chopped) | 135 g | 34 kcal |
| 1 pack (medium) | 150 g | 38 kcal |
| 2 cup (chopped) | 180 g | 45 kcal |
| 1 serving (medium) | 180 g | 45 kcal |
| 1 serving (large) | 250 g | 63 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Lettuce, Basil and Red Cabbage Salad
How do you make Lettuce, Basil and Red Cabbage Salad?
To make Lettuce, Basil and Red Cabbage Salad, thinly slice the cabbage, tear the lettuce, and add fresh basil leaves. Toss with olive oil, lemon juice, and salt just before serving so the lettuce stays crisp and the basil keeps its aroma.
What dressing goes best with Lettuce, Basil and Red Cabbage Salad?
A simple lemon-and-olive-oil dressing works well with Lettuce, Basil and Red Cabbage Salad because it brightens the cabbage without hiding the basil. A little Dijon mustard or red-wine vinegar can add extra tang; dress the salad shortly before eating.
How do you keep Lettuce, Basil and Red Cabbage Salad crisp?
Keep Lettuce, Basil and Red Cabbage Salad crisp by drying the washed vegetables thoroughly and storing them undressed in a sealed container. Add the dressing and basil at the last minute, since moisture and acid make the lettuce soften faster.
Can you make Lettuce, Basil and Red Cabbage Salad ahead of time?
Yes, you can prepare the cabbage and lettuce for Lettuce, Basil and Red Cabbage Salad ahead, as long as they are dry and chilled separately or together without dressing. Add basil and dressing just before serving to prevent wilting and discoloration.
How do you soften red cabbage for Lettuce, Basil and Red Cabbage Salad?
To soften the cabbage in Lettuce, Basil and Red Cabbage Salad, slice it very thinly and massage it briefly with a pinch of salt and lemon juice. Keep the lettuce out of this step so it remains crisp.
What can you serve with Lettuce, Basil and Red Cabbage Salad?
Lettuce, Basil and Red Cabbage Salad pairs well with grilled chicken, fish, roasted vegetables, or beans. Its fresh, tangy crunch balances richer mains, while adding chickpeas or lentils can turn the salad into a more substantial meal.
How long does Lettuce, Basil and Red Cabbage Salad last in the fridge?
Lettuce, Basil and Red Cabbage Salad is best eaten the day it is dressed, because the lettuce quickly loses its crunch. Refrigerate leftovers in a covered container and discard them if they become slimy, unusually soft, or develop an off smell.
How should you wash lettuce and cabbage for Lettuce, Basil and Red Cabbage Salad?
For Lettuce, Basil and Red Cabbage Salad, separate and rinse the lettuce leaves and basil under cool running water, and rinse the cabbage after removing any damaged outer leaves. Dry everything well with a clean towel or salad spinner before chopping.
Can Lettuce, Basil and Red Cabbage Salad be a filling meal?
Yes, Lettuce, Basil and Red Cabbage Salad can make a more filling meal when you add a protein-rich ingredient such as chickpeas, lentils, tofu, or grilled chicken. A grain such as quinoa also makes it heartier without masking the fresh herbs.
Is Lettuce, Basil and Red Cabbage Salad a healthy choice?
Yes, Lettuce, Basil and Red Cabbage Salad is a vegetable-rich, light choice that contributes fiber and vitamins C and K. Pairing it with a protein source and a satisfying dressing makes it more balanced than serving the greens alone.
Lettuce, Basil and Red Cabbage Salad Vitamins & Minerals
Vitamins
Vitamin K
103.5µg · 86% DV
Vitamin C
22.5mg · 25% DV
Folate
40.5µg · 10% DV
B6
0.12mg · 7% DV
Minerals
Manganese
0.2mg · 9% DV
Copper
0.05mg · 6% DV
Potassium ⭐
189mg · 6% DV
Calcium
41mg · 4% DV
Sodium
14mg · 1% DV
Lettuce, Basil and Red Cabbage Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce, Basil and Red Cabbage Salad
To burn the 23 calories in 1 cup (chopped) (90 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, Basil and Red Cabbage Salad?
Lettuce, basil and red cabbage salad brings together crisp lettuce, thinly sliced red cabbage and fragrant basil. It is a straightforward mix of fresh vegetables rather than a dish tied to one particular region, and can be adapted to what is in season. The leaves are light and crunchy, while basil adds an aromatic note and red cabbage a mild sweetness with a little bite.
It works as a fresh side for grilled foods, beans or a simple lunch, and is easy to dress with lemon and olive oil. Add the dressing just before serving to keep the lettuce crisp. The salad is light and low in fat, with fibre and vitamins C and K; add chickpeas or another hearty topping if you’d like it to make a more filling meal.
How Nutritious Is Lettuce, Basil and Red Cabbage 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, Basil and Red Cabbage 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 Lettuce, Basil and Red Cabbage Salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce, Basil and Red Cabbage 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, Basil and Red Cabbage Salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.