1 cup (medium) of Lettuce Salad (50 g) has 8 calories. That works out to 15 calories per 100 g. It contains 1.5 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 51 µg of Vitamin K covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Lettuce Salad?

Lettuce salad is a simple dish of fresh lettuce leaves, torn or sliced and usually dressed just before serving. It appears in many cuisines rather than belonging to one specific place; a basic version may use a vinaigrette, while cucumber, tomato, herbs or other crisp vegetables are common additions. The leaves are cool, mild and pleasantly crunchy, making the salad an easy side for everyday lunches and dinners. Depending on where you live, it may also be served alongside grilled food or tucked into a sandwich or wrap. It is mostly water, with a little fibre, and is light in calories. Dry the leaves well and add dressing at the last minute to keep them crisp.

Lettuce Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.9g

· 1% DV

Protein

1.1g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 65% · Protein 25% · Fat 10%

Lettuce Salad Vitamins & Minerals

Vitamins

Vitamin K

102µg · 85% DV

Vitamin A

370µg · 41% DV

Folate

38µg · 10% DV

Vitamin C

9mg · 10% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

194mg · 6% DV

Calcium

36mg · 4% DV

Phosphorus

29mg · 4% DV

How Nutritious Is Lettuce Salad?

Nutrient density

High

60/ 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

46/ 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 Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lettuce Salad

To burn the 15 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

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

Is Lettuce 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 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 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 Salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Lettuce Salad

🥗vs🍅

Lettuce Salad vs Tomato3 kcal fewer per 100 g

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Lettuce Salad vs Mixed Green Salad3 kcal fewer per 100 g

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Lettuce Salad vs Red Pepper16 kcal fewer per 100 g

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Lettuce Salad vs Boiled Beetroot29 kcal fewer per 100 g

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Foods Similar to Lettuce 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 Salad

How do you make lettuce salad?

Lettuce salad is made by washing and thoroughly drying the leaves, then tearing or slicing them into bite-size pieces. Toss with a simple dressing just before serving, or add ingredients such as cucumber, tomato, and herbs for more texture and flavor.

What dressing goes best with lettuce salad?

A lemon-and-olive-oil dressing pairs especially well with lettuce salad because its clean, slightly sharp flavor complements the leaves without hiding them. A light vinaigrette or creamy dressing also works; add it shortly before serving to keep the lettuce crisp.

What kind of lettuce is best for lettuce salad?

Romaine, butter lettuce, and crisphead lettuce all work well in lettuce salad. Romaine stays crunchy, butter lettuce has soft, tender leaves, and crisphead adds a juicy crunch. Choose fresh-looking leaves without slimy spots or browned edges.

How do you keep lettuce salad from getting soggy?

Keep lettuce salad from getting soggy by drying the leaves completely and storing the dressing separately. Add dressing and watery toppings, such as sliced tomatoes, only just before serving. A salad spinner is an easy way to remove excess water after washing.

Can you make lettuce salad ahead of time?

Yes, you can prepare lettuce salad ahead by washing and drying the leaves, then storing them in a covered container in the refrigerator. Keep cut vegetables and dressing separate until serving, since moisture and acid can wilt the leaves.

How do you wash lettuce for lettuce salad?

For lettuce salad, separate the leaves and rinse them under cool running water, rubbing away any dirt near the base. Dry them thoroughly with a salad spinner or clean towel. Washing whole leaves before cutting also helps keep grit out of the finished salad.

What can you add to lettuce salad?

Lettuce salad can include cucumber, tomatoes, radishes, sliced onion, fresh herbs, or croutons. Add beans, egg, or grilled chicken to make it more substantial. Keep the mix balanced so the lettuce remains crisp rather than buried under toppings.

How long does lettuce salad last in the fridge?

Undressed lettuce salad can keep for a few days in the refrigerator if the leaves are dry and stored in a sealed container. Once dressed, it is best eaten promptly because the leaves soften. Discard salad that smells off or becomes slimy.

What should you serve with lettuce salad?

Lettuce salad goes well with grilled fish, chicken, or meat, and it can balance richer dishes such as pasta or pizza. For a fuller meal, serve it with a source of protein and bread or another grain rather than relying on the leaves alone.

Is lettuce salad good for weight loss?

Lettuce salad can be a filling, low-energy-volume part of a weight-loss meal, especially when paired with protein-rich toppings. A large amount of creamy dressing, cheese, or croutons can make it much more substantial, so choose additions to suit your meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026