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Lettuce, Tomato, Onion and Cucumber Salad Calories
Low-calorie and provides vitamin C
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Lettuce, Tomato, Onion and Cucumber Salad (120 g) has 24 calories. That works out to 20 calories per 100 g. It contains 4.8 g of carbs, 1.2 g of protein, 0.2 g of fat and 1.6 g of fiber. Its 38.4 µg of Vitamin K covers 32% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce, Tomato, Onion and Cucumber Salad Nutrition Facts
Selected: 1 cup (chopped) · 120 g
24
KCAL / 120G
Carbs
4.8g
· 2% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 19% · Fat 7%
Lettuce, Tomato, Onion and Cucumber Salad nutrition facts table · 1 cup (chopped) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 24 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9.6 mg | 0% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 1.2 g | 2% |
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 Chopped Lettuce, Tomato, Onion and Cucumber Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 120 g | 24 kcal |
| ½ cup (chopped) | 60 g | 12 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (small) | 150 g | 30 kcal |
| 1.5 cup (chopped) | 180 g | 36 kcal |
| 2 cup (chopped) | 240 g | 48 kcal |
| 1 serving (large) | 250 g | 50 kcal |
| 1 serving (extra large) | 350 g | 70 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Lettuce, Tomato, Onion and Cucumber Salad
How do you make lettuce, tomato, onion and cucumber salad?
Lettuce, tomato, onion and cucumber salad is made by combining washed, chopped vegetables. Tear or slice the lettuce, chop the other vegetables, and dress the salad just before serving with olive oil, lemon juice or vinegar, and salt.
What dressing goes with lettuce, tomato, onion and cucumber salad?
A simple olive oil and lemon dressing goes well with lettuce, tomato, onion and cucumber salad. Red wine vinegar is a good alternative to lemon; add the dressing just before serving so the lettuce stays crisp.
What do you serve with lettuce, tomato, onion and cucumber salad?
Lettuce, tomato, onion and cucumber salad pairs well with grilled meat, fish, chicken, or beans. Its fresh, crunchy vegetables also make it a useful side for sandwiches, rice dishes, and hearty soups.
Can you make lettuce, tomato, onion and cucumber salad ahead of time?
Yes, you can prepare lettuce, tomato, onion and cucumber salad ahead, but keep the dressing separate. Wash and dry the vegetables, store them covered in the refrigerator, and add the dressing shortly before serving to avoid soggy lettuce.
How long does lettuce, tomato, onion and cucumber salad last in the fridge?
Lettuce, tomato, onion and cucumber salad is best eaten the day it is made, especially once dressed. Refrigerate leftovers in a covered container and use them within a day; the tomatoes release liquid and the lettuce softens over time.
How do you make the onion milder in lettuce, tomato, onion and cucumber salad?
To make the onion milder in lettuce, tomato, onion and cucumber salad, soak the sliced onion in cold water briefly and drain it well. This softens its sharp bite without changing the flavor of the other vegetables much.
How do you keep lettuce, tomato, onion and cucumber salad from getting soggy?
Keep lettuce, tomato, onion and cucumber salad from getting soggy by drying the lettuce thoroughly and adding salt and dressing just before serving. If preparing it early, keep the chopped tomatoes and dressing separate until you are ready to eat.
Which type of lettuce is best for lettuce, tomato, onion and cucumber salad?
Crisphead or romaine lettuce works well in lettuce, tomato, onion and cucumber salad because it holds its crunch. Leaf lettuce also works if that is what you have; wash and dry it thoroughly before chopping or tearing.
Is lettuce, tomato, onion and cucumber salad healthy?
Yes, lettuce, tomato, onion and cucumber salad is a fresh way to add vegetables to a meal and provides vitamin C. To make it more satisfying as a meal, serve it with beans, eggs, or another protein-rich food.
Can you freeze lettuce, tomato, onion and cucumber salad?
No, lettuce, tomato, onion and cucumber salad does not freeze well. Lettuce and cucumber become limp and watery after thawing, while tomato also loses its fresh texture; prepare only what you can refrigerate and eat soon.
Lettuce, Tomato, Onion and Cucumber Salad Vitamins & Minerals
Vitamins
Vitamin K
38.4µg · 32% DV
Vitamin C
12.6mg · 14% DV
Folate
28.8µg · 7% DV
B6
0.1mg · 6% DV
Minerals
Manganese
0.16mg · 7% DV
Potassium ⭐
228mg · 7% DV
Copper
0.06mg · 7% DV
Phosphorus
30mg · 4% DV
Sodium
9.6mg · 0% DV
Lettuce, Tomato, Onion and 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, Onion and Cucumber Salad
To burn the 24 calories in 1 cup (chopped) (120 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, Onion and Cucumber Salad?
Lettuce, Tomato, Onion and Cucumber Salad brings together chopped fresh lettuce, tomato, onion and cucumber. It is a familiar everyday combination rather than a dish tied to one particular region. The lettuce and cucumber keep it crisp and refreshing, while tomato adds juiciness and onion a sharper bite. Cut the vegetables finely or leave them in larger pieces, depending on the meal.
It works as a side salad with lunch or dinner, alongside grilled foods, or as a fresh contrast to richer dishes. A simple dressing of lemon juice or vinegar and oil is common; keeping the dressing light lets the vegetables stand out. The salad is low in calories and provides vitamin C, with about 20 calories per 100 g. Serve it freshly prepared for the best texture.
How Nutritious Is Lettuce, Tomato, Onion and 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.
Is Lettuce, Tomato, Onion and Cucumber 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, Onion and Cucumber Salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce, Tomato, Onion and 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
✓ Suitable
Low FODMAP
— Not suitable
Lettuce, Tomato, Onion and Cucumber Salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.11g
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.