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Lettuce Salad, No Dressing Calories
Low in calories; provides fiber, vitamin K, and folate.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Lettuce Salad, No Dressing (36 g) has 5 calories. That works out to 15 calories per 100 g. It contains 1 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.5 g of fiber. Its 45.5 µg of Vitamin K covers 38% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Lettuce Salad, No Dressing Nutrition Facts
Selected: 1 cup (chopped) · 36 g
5
KCAL / 36G
Carbs
1g
· 0% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 29% · Fat 13%
Lettuce Salad, No Dressing nutrition facts table · 1 cup (chopped) (36 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 5 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0.5 g | 2% |
| Protein | 0.5 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 Chopped Lettuce Salad, No Dressing?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 36 g | 5 kcal |
| 1 piece (small) | 10 g | 2 kcal |
| 1 piece (large) | 20 g | 3 kcal |
| 2 cup (chopped) | 72 g | 11 kcal |
| 1 serving (small) | 75 g | 11 kcal |
| 100 g | 100 g | 15 kcal |
| 1 serving (medium) | 100 g | 15 kcal |
| 1 serving (large) | 150 g | 23 kcal |
Calculated from 15 calories per 100 g.
Frequently Asked Questions About Lettuce Salad, No Dressing
How do you make lettuce salad without dressing?
To make lettuce salad without dressing, wash and dry the leaves thoroughly, then tear or slice them just before serving. Add crisp vegetables or fresh herbs if you like, and serve promptly so the leaves stay fresh.
Which lettuce is best for lettuce salad without dressing?
Crisp, fresh lettuce works best for lettuce salad without dressing because its texture carries the salad without added sauce. Iceberg, romaine, or leaf lettuce are all options; remove wilted or damaged outer leaves first.
How can you make lettuce salad without dressing taste less plain?
Add crunchy vegetables, fresh herbs, or a small handful of toasted seeds to lettuce salad without dressing for more texture and flavor. Keep additions dry if you want the salad to remain genuinely dressing-free.
Can you prepare lettuce salad without dressing ahead of time?
Yes, you can prepare lettuce salad without dressing ahead by washing and drying the leaves, then storing them whole in the refrigerator. Tear or chop them shortly before serving, since cut leaves wilt more quickly.
How do you keep lettuce salad without dressing crisp?
Keep lettuce salad without dressing crisp by drying the leaves completely and refrigerating them in a covered container with a clean paper towel to absorb excess moisture. Avoid packing the leaves tightly or adding wet toppings early.
How long does lettuce salad without dressing last in the fridge?
Lettuce salad without dressing is best eaten within a day or two when refrigerated in a covered container. Its leaves may wilt sooner if they were wet or already chopped, so discard any that smell off or look slimy.
Can you freeze lettuce salad without dressing?
No, freezing is not suitable for lettuce salad without dressing. Lettuce has a high water content, so it turns limp and watery after thawing; use fresh leaves for salads and refrigerate leftovers instead.
What can you serve with lettuce salad without dressing?
Lettuce salad without dressing pairs well with grilled foods, sandwiches, soups, and grain dishes. Its mild, crisp leaves add freshness alongside richer or more strongly seasoned meals without introducing another sauce.
Is lettuce salad without dressing a healthy choice?
Yes, lettuce salad without dressing can be a nutritious part of a meal, offering fiber and micronutrients while keeping the preparation simple. Pair it with a source of protein or other substantial foods to make the meal more filling.
Does lettuce salad without dressing help with weight loss?
Lettuce salad without dressing can add volume to a meal without making it heavy, which may help you feel satisfied. It does not cause weight loss on its own, and what accompanies the salad still matters.
Lettuce Salad, No Dressing Vitamins & Minerals
Vitamins
Vitamin K
45.47µg · 38% DV
Vitamin A
133.2µg · 15% DV
Vitamin C
3.31mg · 4% DV
Folate
13.68µg · 3% DV
Minerals
Manganese
0.09mg · 4% DV
Potassium ⭐
70mg · 2% DV
Iron
0.31mg · 2% DV
Phosphorus
10mg · 1% DV
Sodium
10mg · 0% DV
How to Burn Off Lettuce Salad, No Dressing
To burn the 5 calories in 1 cup (chopped) (36 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 Salad, No Dressing?
Lettuce salad, no dressing, is simply chopped lettuce served without an added dressing. It is an easy side rather than a dish tied to one particular cuisine, and can be made with different lettuce varieties. Across many tables, it accompanies a main meal or forms a fresh base for other vegetables and toppings.
The leaves are crisp, watery and mild, so the salad pairs easily with grilled foods, sandwiches or beans. With no dressing, its flavour stays clean and light; add lemon or a little olive oil at the table if you like. It is low in calories and provides fibre, vitamin K and folate. For a more filling plate, serve it alongside lentils, eggs or another source of protein.
How Nutritious Is Lettuce Salad, No Dressing?
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 Salad, No Dressing 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, No Dressing Contain Allergens?
No known major allergens
Which Diets Is Lettuce Salad, No Dressing 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, No Dressing Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.