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Lettuce, Tomato, Dill and Arugula Salad Calories
Low-calorie salad rich in vitamins C and K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lettuce, Tomato, Dill and Arugula Salad (150 g) has 36 calories. That works out to 24 calories per 100 g. It contains 5.4 g of carbs, 2.4 g of protein, 0.5 g of fat and 2.7 g of fiber. Its 270 µg of Vitamin K covers 225% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce, Tomato, Dill and Arugula Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
36
KCAL / 150G
Carbs
5.4g
· 2% DV
Protein
2.4g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 27% · Fat 12%
Lettuce, Tomato, Dill and Arugula Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 2.4 g | 5% |
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, Dill and Arugula Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 36 kcal |
| ½ cup (chopped) | 30 g | 7 kcal |
| 1 cup (chopped) | 55 g | 13 kcal |
| 100 g | 100 g | 24 kcal |
| 1 serving (small) | 100 g | 24 kcal |
| 2 cup (chopped) | 110 g | 26 kcal |
| 1 pack (medium) | 200 g | 48 kcal |
| 1 serving (large) | 220 g | 53 kcal |
| 1 serving (extra large) | 300 g | 72 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Lettuce, Tomato, Dill and Arugula Salad
How do you make lettuce, tomato, dill and arugula salad?
To make lettuce, tomato, dill and arugula salad, wash and dry the greens thoroughly, then tear the lettuce and arugula and add sliced tomato and chopped dill. Toss gently with dressing just before serving so the leaves stay crisp.
What dressing goes well with lettuce, tomato, dill and arugula salad?
A lemon-olive oil dressing goes especially well with lettuce, tomato, dill and arugula salad. Whisk olive oil with lemon juice, salt and black pepper, then dress the salad just before serving so the acidic dressing does not wilt the greens.
Can you make lettuce, tomato, dill and arugula salad ahead of time?
Yes, you can prep lettuce, tomato, dill and arugula salad ahead, but keep the ingredients undressed and separate. Dry the leaves well, refrigerate them in a covered container, and add the chopped tomato and dressing shortly before serving.
How long does lettuce, tomato, dill and arugula salad last in the fridge?
Dressed lettuce, tomato, dill and arugula salad is best eaten the day it is made because the leaves soften and the tomato releases liquid. Store any undressed components separately in covered containers in the refrigerator to preserve their texture.
How do you keep lettuce, tomato, dill and arugula salad from getting soggy?
Dry the lettuce, dill and arugula completely, and add the tomato, salt and dressing shortly before serving. If you need to transport the salad, carry the dressing separately and toss it in at the last moment to keep the leaves crisp.
What can you serve with lettuce, tomato, dill and arugula salad?
Lettuce, tomato, dill and arugula salad pairs well with grilled fish, roasted chicken, kebabs or a savory tart. Its fresh, peppery greens provide contrast alongside richer mains, and it also works as a side for grain or bean dishes.
How can you make lettuce, tomato, dill and arugula salad more filling?
Add cooked chickpeas, white beans, quinoa or a boiled egg to make lettuce, tomato, dill and arugula salad more substantial. Keep the additions cool and toss them in gently so the leaves hold their shape.
How should you wash the ingredients for lettuce, tomato, dill and arugula salad?
Rinse the lettuce, arugula and dill under cool running water, separating the leaves so grit can wash away, then dry them thoroughly. Rinse the tomato as well and use clean hands and utensils when assembling the salad.
What can replace dill in lettuce, tomato, dill and arugula salad?
Fresh parsley can replace dill in lettuce, tomato, dill and arugula salad, giving it a milder herbal flavor. Chopped chives also work if you want a gentle onion note; add either herb gradually so it does not overpower the arugula.
How do you make the arugula in lettuce, tomato, dill and arugula salad taste less peppery?
Use a smaller proportion of arugula and more lettuce to soften its peppery bite. Ripe tomato and a little lemon-olive oil dressing also balance the flavor, while removing thick arugula stems can make each bite gentler.
Lettuce, Tomato, Dill and Arugula Salad Vitamins & Minerals
Vitamins
Vitamin K
270µg · 225% DV
Vitamin A
315µg · 35% DV
Folate
135µg · 34% DV
Vitamin C
30mg · 33% DV
Minerals
Manganese
0.52mg · 23% DV
Copper
0.15mg · 17% DV
Potassium ⭐
495mg · 15% DV
Calcium
135mg · 14% DV
Sodium
30mg · 1% DV
Lettuce, Tomato, Dill and Arugula Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce, Tomato, Dill and Arugula Salad
To burn the 36 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, Dill and Arugula Salad?
Lettuce, tomato, dill and arugula salad combines crisp lettuce and juicy tomato with fragrant dill and peppery arugula. It is a simple, adaptable salad rather than a dish tied to one particular region, and the balance can shift with the season and the greens available.
It works well alongside grilled fish or meat, grain dishes, or a sandwich, and is often dressed simply with olive oil and lemon. Add the dressing shortly before serving to keep the leaves fresh and crisp. Mostly vegetables and naturally light, it provides about 24 calories per 100 g. For a more filling meal, serve it with beans, chickpeas or another source of protein.
How Nutritious Is Lettuce, Tomato, Dill and Arugula 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, Dill and Arugula 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, Dill and Arugula Salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce, Tomato, Dill and Arugula 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, Dill and Arugula Salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.