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Lettuce, tomato, cucumber salad Calories
Low calorie, high water and fiber, rich in vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Lettuce, tomato, cucumber salad (120 g) has 26 calories. That works out to 22 calories per 100 g. It contains 4.8 g of carbs, 1.3 g of protein, 0.2 g of fat and 1.6 g of fiber. Its 60 µg of Vitamin K covers 50% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce, tomato, cucumber salad Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 20% · Fat 8%
Lettuce, tomato, cucumber salad Vitamins & Minerals
Vitamins
Vitamin K
50µg · 42% DV
Vitamin C
14mg · 16% DV
Vitamin A
120µg · 13% DV
Folate
35µg · 9% DV
Minerals
Potassium ⭐
220mg · 6% DV
Phosphorus
28mg · 4% DV
Calcium
30mg · 3% DV
Magnesium
12mg · 3% DV
How Nutritious Is Lettuce, tomato, cucumber 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.
Lettuce, tomato, cucumber 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 salad
To burn the 22 calories in 100 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.
Is Lettuce, tomato, cucumber 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, tomato, cucumber salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce, tomato, cucumber 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, tomato, cucumber salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Lettuce, tomato, cucumber salad
How long does this salad stay fresh?
If kept undressed in a sealed container in the fridge, it is best the same day and can often last until the next day. Once salt or dressing is added, the tomatoes and cucumber release water and the salad softens faster.
Can I make this salad ahead of time?
Yes, but keep the chopped vegetables and dressing separate until serving. That helps the lettuce stay crisp and prevents excess liquid from building up.
Why does this salad get watery, and how can I prevent it?
Tomatoes, cucumber, salt, and acidic dressings all draw out moisture over time. Cutting it close to serving, salting at the end, and draining very seedy tomatoes can help.
What does adding olive oil change nutritionally?
Olive oil can help the body absorb some fat-soluble compounds from the vegetables and can make the salad more satisfying. Since the base is very low in fat, adding some can improve balance, especially if eaten on its own.
Can this salad be a full meal by itself?
It can be a light meal, but it may not keep you full for long on its own. Pairing it with yogurt, cheese, eggs, beans, or a grilled protein usually makes it more complete.
Is it better before or after a workout?
Before training, a large portion with plenty of raw onion may bother sensitive stomachs. After training, it works better alongside a protein source and a more substantial carbohydrate food.
Is this salad a good choice at night?
Usually yes, because it is light and refreshing. But raw onion and acidic dressings may worsen bloating or reflux in some people later in the evening.
Does cooking this salad reduce its nutritional value a lot?
This mix is mainly meant to be eaten raw; cooking tends to collapse the texture and release water. Heat can also reduce some heat-sensitive vitamins, so fresh preparation is usually preferred.
Who should be careful with this salad?
People with reflux, gastritis, IBS, or sensitivity to raw onion may find tomatoes, cucumber skin, or spring onion irritating. Using smaller portions, less onion, or peeled cucumber may make it easier to tolerate.
Does this salad “flush out water weight” as people often claim?
Not in any magical way. It is light and water-rich, but fluid retention is influenced more by overall salt intake, hormones, medications, and your broader eating pattern.
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Nutrition data compiled from USDA FoodData Central and scientific sources.