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Lettuce Summer Salad Calories
A refreshing summer salad of lettuce, tomato, and cucumber, dressed with lemon and a little olive oil.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lettuce Summer Salad (150 g) has 68 calories. That works out to 45 calories per 100 g. It contains 6.5 g of carbs, 1.8 g of protein, 4.5 g of fat and 2.1 g of fiber. Its 97.5 µg of Vitamin K covers 81% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce Summer Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
68
KCAL / 150G
Carbs
6.5g
· 2% DV
Protein
1.8g
· 4% DV
Fat
4.5g
· 6% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 10% · Fat 55%
Lettuce Summer Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 1.8 g | 4% |
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 Summer Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 68 kcal |
| 1 cup (small) | 75 g | 34 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (small) | 120 g | 54 kcal |
| 1 serving (medium) | 180 g | 81 kcal |
| 1 cup (large) | 225 g | 101 kcal |
| 1 serving (large) | 250 g | 113 kcal |
| 1 bottle (large) | 300 g | 135 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Lettuce Summer Salad
How do you make Lettuce Summer Salad?
Make Lettuce Summer Salad by combining washed, thoroughly dried lettuce with chopped tomato and cucumber. Toss with lemon juice and a little olive oil just before serving so the leaves stay crisp.
What ingredients go in Lettuce Summer Salad?
Lettuce Summer Salad is made with lettuce, tomato, cucumber, lemon juice, and a little olive oil. Salt and black pepper are optional; fresh herbs such as parsley or mint can add a different flavor.
What type of lettuce is best for Lettuce Summer Salad?
Crisphead or butter lettuce both work well in Lettuce Summer Salad. Crisphead holds its crunch, while butter lettuce has softer leaves; whichever you choose, dry it well after washing.
What dressing goes with Lettuce Summer Salad?
A simple lemon-and-olive-oil dressing suits Lettuce Summer Salad best. Mix the dressing separately and add it immediately before serving, because the lemon and salt draw moisture from the vegetables.
How do you keep Lettuce Summer Salad from getting soggy?
Keep Lettuce Summer Salad crisp by drying the lettuce thoroughly and dressing it at the last minute. If preparing ingredients ahead, store the chopped tomato, cucumber, and lettuce separately.
Can you make Lettuce Summer Salad ahead of time?
You can prep Lettuce Summer Salad ingredients ahead, but do not toss them with dressing until serving. Keep the washed lettuce in a sealed container and cut the tomato close to mealtime.
How long does leftover Lettuce Summer Salad last?
Undressed leftover Lettuce Summer Salad can keep in a sealed container in the refrigerator for about a day. Once dressed, the lettuce quickly softens, so it is best eaten promptly.
What can you serve with Lettuce Summer Salad?
Serve Lettuce Summer Salad alongside grilled fish, chicken, or vegetables. It also works as a fresh side for sandwiches, quiche, or a simple grain bowl.
Can you use vinegar instead of lemon in Lettuce Summer Salad?
Yes, you can replace lemon juice with a mild vinegar in Lettuce Summer Salad. Use a small amount, taste the dressing, and add olive oil to soften its sharper acidity.
Is Lettuce Summer Salad a healthy choice?
Yes, Lettuce Summer Salad is a refreshing way to add vegetables to a meal. Its lemon and olive-oil dressing keeps the preparation simple, and adding beans, eggs, or grilled protein can make it more substantial.
Lettuce Summer Salad Vitamins & Minerals
Vitamins
Vitamin K
97.5µg · 81% DV
Vitamin A
315µg · 35% DV
Vitamin C
19.5mg · 22% DV
Folate
67.5µg · 17% DV
Minerals
Manganese
0.24mg · 10% DV
Copper
0.09mg · 10% DV
Potassium ⭐
330mg · 10% DV
Sodium
180mg · 8% DV
Lettuce Summer Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce Summer Salad
To burn the 68 calories in 1 cup (medium) (150 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 Summer Salad?
Lettuce summer salad is a simple, home-style salad made with lettuce, tomato and cucumber, dressed with lemon juice and a little olive oil. It is a familiar way to make the most of fresh summer vegetables in Turkish cooking, with the vegetables chopped to your preferred size and the lettuce left crisp.
Cool, juicy and gently tangy, it works alongside grilled food, rice dishes or a casual lunch, and can also be served as a light meal on its own. Its vegetable-led mix is light in calories and offers some fibre; it provides 45 calories per 100 g. Dress it just before serving to keep the lettuce fresh, or add chickpeas or beans when you want a more substantial plate.
How Nutritious Is Lettuce Summer 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 Summer 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 Summer Salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce Summer 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 Summer Salad Fat Profile
SATURATED
0.63g
MONOUNSATURATED
3.08g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.