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Lettuce Red Cabbage Salad Calories
Low calorie, high fiber, rich in vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lettuce Red Cabbage Salad (80 g) has 22 calories. That works out to 28 calories per 100 g. It contains 4.2 g of carbs, 1 g of protein, 0.2 g of fat and 1.8 g of fiber. Its 54.4 µg of Vitamin K covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce Red Cabbage Salad Nutrition Facts
Selected: 1 cup (medium) · 80 g
22
KCAL / 80G
Carbs
4.2g
· 2% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 18% · Fat 8%
Lettuce Red Cabbage Salad nutrition facts table · 1 cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 1 g | 2% |
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 Red Cabbage Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 22 kcal |
| 1 cup (small) | 50 g | 14 kcal |
| 1 piece (small) | 60 g | 17 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (medium) | 100 g | 28 kcal |
| 1 cup (large) | 120 g | 34 kcal |
| 1 piece (medium) | 120 g | 34 kcal |
| 1 serving (large) | 150 g | 42 kcal |
| 1 piece (large) | 200 g | 56 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Lettuce Red Cabbage Salad
How do you make lettuce and red cabbage salad?
Toss washed, thoroughly dried lettuce with thinly shredded red cabbage. Add olive oil, lemon juice or vinegar, and salt just before serving so the leaves stay crisp. Carrot, cucumber, or spring onion can be added for extra crunch.
What dressing goes with lettuce and red cabbage salad?
A simple lemon-and-olive-oil dressing suits lettuce and red cabbage salad, while vinegar gives it a sharper taste. Mix the dressing separately and add it just before serving; too much dressing can wilt the lettuce and make the salad watery.
How do you soften red cabbage for lettuce and red cabbage salad?
Massage finely shredded red cabbage with a little salt and lemon juice for a few minutes. This softens the firm strands and makes them easier to chew. Drain off any liquid before combining the cabbage with the lettuce.
Can you make lettuce and red cabbage salad ahead of time?
Yes, you can wash and dry the lettuce and shred the cabbage ahead, but store them separately in the refrigerator. Combine them and add dressing just before serving; early mixing can make the lettuce limp and stain it purple.
How long does lettuce and red cabbage salad last in the fridge?
Dressed lettuce and red cabbage salad is best eaten the same day, since the lettuce quickly softens. Keep the undressed, dry vegetables in a sealed container in the refrigerator for a few days, and discard leaves that have become slimy or unpleasant-smelling.
What goes well with lettuce and red cabbage salad?
Lettuce and red cabbage salad pairs well with grilled chicken, fish, burgers, or roasted vegetables. Its crisp texture and fresh, slightly sharp taste also balance rich meals; add chickpeas or beans if you want it to work as a more filling side.
Does red cabbage turn lettuce purple in lettuce and red cabbage salad?
It can, especially if the salad is mixed or dressed well ahead of time. The cabbage releases purple pigment when cut and dressed, so keep the vegetables separate until serving and toss them together at the last minute.
Is lettuce and red cabbage salad the same as coleslaw?
No. Lettuce and red cabbage salad includes leafy lettuce and is often dressed lightly with oil and lemon or vinegar. Coleslaw is usually based on shredded cabbage and commonly has a creamy mayonnaise dressing, though recipes vary.
Should red cabbage be cooked for lettuce and red cabbage salad?
No, red cabbage is usually used raw in lettuce and red cabbage salad, where its crunch contrasts with the softer leaves. Shred it finely and massage it with salt and lemon if you prefer a more tender texture.
Can lettuce and red cabbage salad help with weight loss?
It can make a meal more filling by adding volume and fiber without relying on heavy ingredients. The dressing and toppings matter: generous oil, cheese, or croutons add richness, so use a light dressing if you want to keep the salad lighter.
Lettuce Red Cabbage Salad Vitamins & Minerals
Vitamins
Vitamin K
54.4µg · 45% DV
Vitamin A
296µg · 33% DV
Vitamin C
25.6mg · 28% DV
Folate
44µg · 11% DV
Minerals
Potassium ⭐
192mg · 6% DV
Manganese
0.13mg · 6% DV
Calcium
43mg · 4% DV
Phosphorus
26mg · 4% DV
Sodium
14mg · 1% DV
Lettuce 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 Red Cabbage Salad
To burn the 22 calories in 1 cup (medium) (80 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 Red Cabbage Salad?
Lettuce red cabbage salad combines crisp lettuce leaves with finely shredded red cabbage. It is a simple fresh salad rather than a dish tied to one specific regional recipe, and can be assembled with whatever dressing suits the meal.
The lettuce is mild and tender, while red cabbage brings a firmer crunch and a faint sweetness. It works as a side for everyday lunches, sandwiches, or grilled foods, and can also be served on its own as a light start to a meal. Mostly vegetables, it is low in calories and provides fibre and vitamin C. For a bright, lighter dressing, toss it with lemon juice and a little olive oil just before serving so the leaves stay crisp.
How Nutritious Is Lettuce Red Cabbage Salad?
Nutrient density
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 Red 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 Red Cabbage Salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce 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 Red Cabbage Salad Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.