1 cup (medium) of Lettuce carrot salad (70 g) has 20 calories. That works out to 28 calories per 100 g. It contains 3.7 g of carbs, 0.8 g of protein, 0.1 g of fat and 1.5 g of fiber. Its 49 µg of Vitamin K covers 41% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Lettuce carrot salad?

Lettuce carrot salad combines crisp lettuce leaves with grated or finely cut carrot. It is an easy everyday salad rather than a dish tied to one particular cuisine, and the ingredients are often dressed simply with lemon juice, oil, or a light vinaigrette. The cool, tender crunch of lettuce contrasts with carrot’s mild sweetness. Serve it as a fresh side with a main meal, tuck it into a sandwich, or add it to a light lunch.

Mostly water and fibre, it is a low-calorie way to add vegetables to a meal; 100 g provides 28 calories. For a lighter dressing, use lemon and just a little oil, and dress the salad shortly before serving to keep the leaves crisp.

Lettuce carrot salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.3g

· 2% DV

Protein

1.1g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 77% · Protein 16% · Fat 7%

Lettuce carrot salad Vitamins & Minerals

Vitamins

Vitamin A

520µg · 58% DV

Vitamin K

70µg · 58% DV

Vitamin C

13mg · 14% DV

Folate

38µg · 10% DV

Minerals

Potassium ⭐

270mg · 8% DV

Iron

1mg · 6% DV

Calcium

38mg · 4% DV

Phosphorus

30mg · 4% DV

How Nutritious Is Lettuce carrot salad?

Nutrient density

High

65/ 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

50/ 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.

Lettuce carrot 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 Lettuce carrot salad

To burn the 28 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lettuce carrot 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 carrot 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 Lettuce carrot 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 carrot salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 0.7:1

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

Compare Lettuce carrot salad

🥗vs🍅

Lettuce carrot salad vs Tomato10 kcal more per 100 g

→🥗vs🥗

Lettuce carrot salad vs Mixed Green Salad10 kcal more per 100 g

→🥗vs🫑

Lettuce carrot salad vs Red Pepper3 kcal fewer per 100 g

→🥗vs🥄

Lettuce carrot salad vs Boiled Beetroot16 kcal fewer per 100 g

→

Foods Similar to Lettuce carrot 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 Lettuce carrot salad

How do you make lettuce carrot salad?

To make lettuce carrot salad, wash and thoroughly dry the lettuce, then tear it into bite-size pieces. Add grated or thinly sliced carrot and toss with dressing just before serving.

What dressing goes best with lettuce carrot salad?

A lemon-and-olive-oil dressing complements lettuce carrot salad without hiding the fresh vegetables. Whisk it with a little salt and pepper, then add it shortly before serving so the lettuce stays crisp.

Can you prepare lettuce carrot salad ahead of time?

Yes. Wash and dry the lettuce and prepare the carrot in advance, but keep them separate and chilled. Combine them and add dressing shortly before serving to avoid limp leaves.

How do you keep lettuce carrot salad crisp?

Dry the lettuce thoroughly and keep the dressing off until serving to keep lettuce carrot salad crisp. If using juicy additions such as tomato, add them at the last minute too.

Should you grate or slice the carrot for lettuce carrot salad?

Either works for lettuce carrot salad: grated carrot blends evenly into the leaves, while thin matchsticks give the salad more crunch. Use a coarse grater if you want the carrot to stay noticeable.

How long does lettuce carrot salad last in the fridge?

Undressed lettuce carrot salad is best eaten within a day, stored covered in the refrigerator. Once dressed, the leaves soften quickly, so serve it promptly and refrigerate any leftovers without delay.

What can you serve with lettuce carrot salad?

Lettuce carrot salad pairs well with grilled chicken, fish, burgers, or a hearty soup. Its fresh crunch also makes it a simple side for sandwiches and other lunch plates.

Can you use iceberg lettuce in lettuce carrot salad?

Yes, iceberg lettuce works well in lettuce carrot salad and gives it a particularly crisp bite. Tear or slice it into manageable pieces, and dry it well after washing so the dressing clings.

Can you add cucumber to lettuce carrot salad?

Yes, cucumber is an easy addition to lettuce carrot salad and adds a cool, crunchy texture. Slice it thinly and mix it in close to serving time, especially if the salad will sit out.

Should lettuce carrot salad be dressed before serving?

No, dress lettuce carrot salad just before it is served. Salt and dressing draw moisture from the vegetables and soften the leaves, so keep the components separate if serving is delayed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026