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Lettuce, mint, and dill salad Calories
A light raw salad of lettuce, fresh mint, and dill; nutrition is estimated without dressing.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lettuce, mint, and dill salad (50 g) has 9 calories. That works out to 17 calories per 100 g. It contains 1.6 g of carbs, 0.6 g of protein, 0.2 g of fat and 0.9 g of fiber. Its 90 µg of Vitamin K covers 75% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Lettuce, mint, and dill salad Nutrition Facts
Selected: 1 cup (medium) · 50 g
9
KCAL / 50G
Carbs
1.6g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 23% · Fat 17%
Lettuce, mint, and dill salad nutrition facts table · 1 cup (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 0.6 g | 1% |
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 Lettuce, mint, and dill salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 50 g | 9 kcal |
| ½ cup (small) | 25 g | 4 kcal |
| 1 ounce (small) | 28 g | 5 kcal |
| 1 serving (medium) | 75 g | 13 kcal |
| 100 g | 100 g | 17 kcal |
| 2 cup (large) | 100 g | 17 kcal |
| 1 serving (large) | 120 g | 20 kcal |
| 1 bottle (large) | 150 g | 26 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Lettuce, mint, and dill salad
How do you make lettuce, mint, and dill salad?
To make lettuce, mint, and dill salad, rinse and thoroughly dry the leaves, then tear or chop the lettuce and finely chop the herbs. Dress just before serving with lemon juice, olive oil, and salt so the greens stay crisp.
What dressing goes best with lettuce, mint, and dill salad?
A simple lemon-and-olive-oil dressing suits lettuce, mint, and dill salad because it brightens the herbs without hiding their fresh flavor. A little vinegar also works. Use creamy or strongly spiced dressings sparingly, as they can overwhelm the dill and mint.
What should you serve with lettuce, mint, and dill salad?
Lettuce, mint, and dill salad pairs well with grilled fish, chicken, kebabs, or roasted vegetables. Its cool, herbal flavor balances rich or spicy mains. Serve it alongside flatbread or grains for a fuller meal.
Can you make lettuce, mint, and dill salad ahead of time?
Yes, you can wash and prepare lettuce, mint, and dill salad ahead, but keep the greens dry and the dressing separate in the refrigerator. Add the dressing just before serving; salt and acid draw out moisture and make the lettuce limp.
Why does lettuce, mint, and dill salad turn soggy?
Lettuce, mint, and dill salad usually turns soggy because the leaves are wet or the dressing is added too early. Dry the greens thoroughly after washing, store them undressed, and toss with the dressing only when you are ready to eat.
Can you use dried mint in lettuce, mint, and dill salad?
Yes, you can use dried mint in lettuce, mint, and dill salad, but add only a small pinch at first. Its flavor is more concentrated and less bright than fresh mint. If available, fresh mint gives the salad a cleaner, more refreshing taste.
How do you keep lettuce, mint, and dill salad from tasting too strong?
To keep lettuce, mint, and dill salad balanced, use the herbs as accents rather than adding as much mint and dill as lettuce. A squeeze of lemon and a little olive oil soften the herbs’ intensity without masking their fresh flavor.
Can lettuce, mint, and dill salad be made without lettuce?
Yes, you can replace the lettuce in lettuce, mint, and dill salad with tender spinach, watercress, or finely sliced cucumber. The texture and flavor will change, so keep the mint and dill amounts modest and adjust the lemon dressing to taste.
Is lettuce, mint, and dill salad good for weight loss?
Lettuce, mint, and dill salad can add volume and fiber to a meal for relatively little energy when lightly dressed. It does not cause weight loss on its own, and generous oil, cheese, or creamy dressing changes the meal’s overall energy content.
How long does lettuce, mint, and dill salad keep in the fridge?
Undressed lettuce, mint, and dill salad keeps best in a covered container in the refrigerator, with the leaves thoroughly dry. For the crispest texture, eat it soon after preparing. Once dressed, it softens quickly, so store leftover dressing separately when possible.
Lettuce, mint, and dill salad Vitamins & Minerals
Vitamins
Vitamin K
90µg · 75% DV
Vitamin A
80µg · 9% DV
Vitamin C
6.5mg · 7% DV
Folate
27.5µg · 7% DV
Minerals
Manganese
0.23mg · 10% DV
Copper
0.06mg · 7% DV
Potassium ⭐
165mg · 5% DV
Iron
0.75mg · 4% DV
Sodium
18mg · 1% DV
How to Burn Off Lettuce, mint, and dill salad
To burn the 9 calories in 1 cup (medium) (50 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, mint, and dill salad?
Lettuce, mint, and dill salad is a simple raw salad made by combining crisp lettuce leaves with fresh mint and dill. It can be dressed lightly with lemon juice and olive oil, or served plain so the leafy herbs stay front and centre; there is no single place of origin for this familiar combination.
Its cool, fragrant flavour and tender-crisp texture work well alongside grilled fish or meat, beans, and other home-cooked dishes. Serve it soon after dressing to keep the lettuce lively, or add chickpeas or another protein-rich accompaniment to make it more substantial. The salad itself is light, with plenty of leafy volume and some fibre; without dressing, it contains 17 calories per 100 g.
How Nutritious Is Lettuce, mint, and dill salad?
Nutrient density
Medium
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, mint, and dill 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, mint, and dill salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce, mint, 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
— Not suitable
Low FODMAP
— Not suitable
Lettuce, mint, and dill salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
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.