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Lettuce Cabbage Salad Calories
Mix of lettuce and cabbage, low-calorie, high-fiber salad rich in vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Lettuce Cabbage Salad Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.1g
· 70%
Protein
1.3g
· 22%
Fat
0.2g
· 8%
Fiber
2.1g
Lettuce Cabbage Salad Vitamins & Minerals
Vitamins
Vitamin K
65µg · 54% DV
Vitamin C
23mg · 26% DV
Vitamin A
220µg · 24% DV
Folate
55µg · 14% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Calcium
54mg · 5% DV
Phosphorus
29mg · 4% DV
Lettuce Cabbage Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lettuce Cabbage 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 Cabbage Salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce 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 Cabbage Salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lettuce Cabbage Salad
Lettuce Cabbage Salad — Frequently Asked Questions
Is lettuce cabbage salad better as a side dish or on its own?
It usually works best as part of a meal rather than as a standalone dish. Pairing it with a protein source and a healthy fat can make the meal more satisfying and nutritionally balanced.
Why can lettuce cabbage salad cause bloating in some people?
Raw cabbage can cause gas and bloating in sensitive people, especially in large portions. Eating it slowly, chewing well, and starting with a smaller serving often helps.
Is lettuce cabbage salad a good choice before a workout?
A large raw salad right before exercise may feel heavy because it is bulky and contains fiber. If you want it pre-workout, a smaller portion is usually easier to tolerate.
Can you eat lettuce cabbage salad after a workout?
Yes, but on its own it is not usually enough for recovery. Adding foods like yogurt, beans, eggs, chicken, or fish makes it a more complete post-workout meal.
How long does lettuce cabbage salad keep in the fridge?
If it is dry and undressed, it is usually best within 1 to 2 days in a sealed container. Once dressed, it tends to soften and release water more quickly.
Can lettuce cabbage salad be frozen?
Freezing is not ideal for this salad. Lettuce and cabbage lose their crisp texture after thawing and often become watery.
How do you keep lettuce cabbage salad from tasting bitter or too tough?
Shredding the cabbage finely and briefly massaging it with a little salt or lemon juice can soften the texture. Adding the lettuce just before serving also helps keep the salad fresh and crisp.
Is lettuce cabbage salad helpful for weight management?
It can be, because it adds volume and fiber with relatively low energy density. The main thing to watch is high-calorie extras like heavy dressings, fried toppings, or large amounts of oil.
Can you eat lettuce cabbage salad every day?
For most people, yes. It can be a useful way to eat more vegetables, though rotating different vegetables is still the best way to get more variety.
Who should be careful with lettuce cabbage salad?
People with sensitive digestion or a tendency to get bloating from raw cabbage may need smaller portions or better tolerance testing. People taking blood thinners should also avoid making sudden large changes in their intake of vitamin K-rich leafy greens.
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Nutrition data compiled from USDA FoodData Central and scientific sources.