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Lettuce Salad (No Oil) Calories
Low calorie, source of fiber, oil-free, refreshing
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lettuce Salad (No Oil) (50 g) has 8 calories. That works out to 15 calories per 100 g. It contains 1.3 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 63 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce Salad (No Oil) Nutrition Facts
Selected: 1 cup (medium) · 50 g
8
KCAL / 50G
Carbs
1.3g
· 0% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 28% · Fat 11%
Lettuce Salad (No Oil) nutrition facts table · 1 cup (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.6 g | 2% |
| 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 Salad (No Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 50 g | 8 kcal |
| 1 cup (small) | 30 g | 5 kcal |
| 1 serving (medium) | 60 g | 9 kcal |
| 1 piece (half) | 75 g | 11 kcal |
| 1 cup (large) | 80 g | 12 kcal |
| 100 g | 100 g | 15 kcal |
| 1 serving (large) | 100 g | 15 kcal |
| 1 piece (whole) | 150 g | 23 kcal |
| 1 bottle (jumbo) | 200 g | 30 kcal |
Calculated from 15 calories per 100 g.
Frequently Asked Questions About Lettuce Salad (No Oil)
How do you make lettuce salad (no oil)?
Lettuce salad (no oil) is made by washing and thoroughly drying fresh leaves, then tearing them into bite-size pieces. Add lemon juice or vinegar, salt, and herbs just before serving so the leaves stay crisp.
What kind of lettuce is best for lettuce salad (no oil)?
Romaine and iceberg both work well in lettuce salad (no oil): romaine has sturdy leaves, while iceberg gives a crunchier bite. Choose fresh, firm lettuce without slimy edges or wilted spots.
How should you wash lettuce for lettuce salad (no oil)?
Separate the leaves for lettuce salad (no oil) and rinse each under cool, potable running water, paying attention to folds where grit can hide. Dry them well in a salad spinner or with a clean towel; do not use soap.
How do you keep lettuce salad (no oil) crisp?
To keep lettuce salad (no oil) crisp, dry the leaves thoroughly and wait to add salt, lemon juice, or vinegar until serving. These seasonings draw moisture from cut leaves, so a dressed salad softens faster.
What can you use instead of oil in lettuce salad (no oil)?
Lemon juice or vinegar gives lettuce salad (no oil) a bright, tangy dressing without oil. Add mustard, fresh herbs, or a little garlic for extra flavor; toss lightly so the leaves are coated but not soggy.
How long does lettuce salad (no oil) last in the fridge?
Undressed lettuce salad (no oil) keeps best in a covered container in the refrigerator, with a clean paper towel to absorb excess moisture. Once seasoned, it wilts quickly, so refrigerate leftovers promptly and eat them soon.
Why does lettuce salad (no oil) taste bitter?
Lettuce salad (no oil) can taste bitter when the lettuce is old, heat-stressed, or naturally more bitter at the outer leaves. Remove damaged leaves and use fresh inner leaves; a little lemon juice can balance the flavor.
What goes well with lettuce salad (no oil)?
Lettuce salad (no oil) pairs well with grilled chicken, fish, sandwiches, and hearty soups because its crisp leaves add freshness to the meal. For a more filling plate, serve it alongside a protein-rich main dish.
Can lettuce salad (no oil) help with weight loss?
Lettuce salad (no oil) can be part of a weight-conscious meal, but eating it alone does not cause weight loss. Add beans, eggs, or another satisfying protein so the meal is more filling.
Can you make lettuce salad (no oil) ahead of time?
Yes, you can prepare lettuce salad (no oil) ahead by washing and drying the leaves, then storing them covered in the refrigerator. Keep the dressing separate and add it just before serving to preserve the crunch.
Lettuce Salad (No Oil) Vitamins & Minerals
Vitamins
Vitamin K
63µg · 53% DV
Vitamin A
185µg · 21% DV
Vitamin C
4.5mg · 5% DV
Folate
19µg · 5% DV
Minerals
Potassium ⭐
119mg · 4% DV
Manganese
0.07mg · 3% DV
Phosphorus
14mg · 2% DV
Calcium
18mg · 2% DV
Sodium
14mg · 1% DV
Lettuce Salad (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce Salad (No Oil)
To burn the 8 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 Salad (No Oil)?
Lettuce salad (no oil) is made from fresh lettuce leaves, washed and torn or chopped, with no oil added. It is a simple side dish in many cuisines, served alongside home-cooked meals, grilled foods or sandwiches; the exact lettuce variety and accompaniments vary by region.
The leaves are crisp, mild and refreshing. A squeeze of lemon or vinegar and a little salt can bring out their flavour without making the salad heavy. It is a light choice, made mostly of water and providing some fibre; the listed serving has 15 calories per 100 g. Add tomatoes, cucumber, herbs or beans for more flavour and substance, and dress it just before serving to keep the leaves crisp.
How Nutritious Is Lettuce Salad (No Oil)?
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 Salad (No Oil) 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 Oil) Contain Allergens?
No known major allergens
Which Diets Is Lettuce Salad (No Oil) 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 Oil) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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.