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Lettuce, Tomato, Cucumber and Parsley Salad Calories
Low-calorie source of vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lettuce, Tomato, Cucumber and Parsley Salad (150 g) has 30 calories. That works out to 20 calories per 100 g. It contains 5.4 g of carbs, 2.1 g of protein, 0.3 g of fat and 2.3 g of fiber. Its 255 µg of Vitamin K covers 213% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce, Tomato, Cucumber and Parsley Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
30
KCAL / 150G
Carbs
5.4g
· 2% DV
Protein
2.1g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 26% · Fat 8%
Lettuce, Tomato, Cucumber and Parsley Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 2.1 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 Serving of Lettuce, Tomato, Cucumber and Parsley Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 30 kcal |
| 1 cup (shredded) | 70 g | 14 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (small) | 100 g | 20 kcal |
| 2 cup (shredded) | 140 g | 28 kcal |
| 1 serving (large) | 220 g | 44 kcal |
| 1 bottle (medium) | 250 g | 50 kcal |
| 1 serving (extra large) | 300 g | 60 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Lettuce, Tomato, Cucumber and Parsley Salad
How do you make lettuce, tomato, cucumber and parsley salad?
To make lettuce, tomato, cucumber and parsley salad, wash and thoroughly dry the vegetables, chop them, and toss them together. Keep the tomato pieces fairly large so they release less juice, and add dressing just before serving.
What dressing goes well with lettuce, tomato, cucumber and parsley salad?
A simple lemon-and-olive-oil dressing suits lettuce, tomato, cucumber and parsley salad. Season it with salt and pepper, then toss it through right before serving; dressing the salad early makes the lettuce limp and the bowl watery.
Can you make lettuce, tomato, cucumber and parsley salad ahead of time?
Yes, you can wash and dry the ingredients for lettuce, tomato, cucumber and parsley salad ahead of time. Store them separately in the refrigerator and chop or combine them just before eating, keeping the dressing separate until serving.
How do you keep lettuce crisp in lettuce, tomato, cucumber and parsley salad?
Dry the lettuce completely after washing and keep it chilled until you assemble the salad. For crisp lettuce, tomato, cucumber and parsley salad, add salt and dressing at the last moment, since both draw moisture from the vegetables.
Should you wash the vegetables for lettuce, tomato, cucumber and parsley salad?
Yes, rinse the lettuce, tomato, cucumber and parsley under clean running water before cutting them. Separate the lettuce leaves to rinse between them, then dry everything well; washing after chopping can make the salad harder to drain.
What do you serve with lettuce, tomato, cucumber and parsley salad?
Lettuce, tomato, cucumber and parsley salad pairs well with grilled meat, fish, eggs, or a grain-based main dish. Its fresh, crunchy vegetables also work as a side for sandwiches and other lunches.
Can you add onion to lettuce, tomato, cucumber and parsley salad?
Yes, thinly sliced red or white onion works well in lettuce, tomato, cucumber and parsley salad. Add a little at first so it does not overpower the fresh herbs and vegetables; rinsing sliced onion can soften its sharp flavor.
Should you peel the cucumber for lettuce, tomato, cucumber and parsley salad?
No, you do not have to peel the cucumber for lettuce, tomato, cucumber and parsley salad. Wash it well and leave the peel on for extra crunch; peel it if the skin is tough or you prefer a softer texture.
How long does lettuce, tomato, cucumber and parsley salad last in the fridge?
Lettuce, tomato, cucumber and parsley salad is best eaten soon after it is dressed, because the vegetables quickly soften and release liquid. Refrigerate leftovers in a covered container and aim to eat them the same day.
Is lettuce, tomato, cucumber and parsley salad filling enough for a meal?
On its own, lettuce, tomato, cucumber and parsley salad may not keep you full for long. Make it a more substantial meal by serving it with beans, eggs, fish, or another protein-rich food, and add a filling grain if desired.
Lettuce, Tomato, Cucumber and Parsley Salad Vitamins & Minerals
Vitamins
Vitamin K
255µg · 213% DV
Vitamin A
345µg · 38% DV
Vitamin C
28.5mg · 32% DV
Folate
69µg · 17% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.3mg · 13% DV
Potassium ⭐
398mg · 12% DV
Iron
1.65mg · 9% DV
Sodium
18mg · 1% DV
Lettuce, Tomato, Cucumber and Parsley Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce, Tomato, Cucumber and Parsley Salad
To burn the 30 calories in 1 serving (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, Tomato, Cucumber and Parsley Salad?
Lettuce, Tomato, Cucumber and Parsley Salad brings together fresh chopped vegetables and herbs in a simple salad familiar across Mediterranean-style cooking. It is commonly dressed with olive oil and lemon juice, though a light vinegar dressing also works well.
The lettuce and cucumber keep each bite crisp and refreshing, while ripe tomato adds juiciness and parsley brings a bright, grassy note. Serve it alongside grilled fish, meat, beans or a sandwich, or enjoy it as a light lunch. It is low in calories and provides vitamins C and K; at 20 calories per 100 g, it can add freshness to a meal without making it heavy. For a more filling bowl, add chickpeas or a grain such as bulgur.
How Nutritious Is Lettuce, Tomato, Cucumber and Parsley 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, Tomato, Cucumber and Parsley 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, Tomato, Cucumber and Parsley Salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce, Tomato, Cucumber and Parsley 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
✓ Suitable
Low FODMAP
— Not suitable
Lettuce, Tomato, Cucumber and Parsley Salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.