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Lettuce tomato salad with oil Calories
Classic salad made with fresh lettuce, tomato, and olive oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lettuce tomato salad with oil (90 g) has 63 calories. That works out to 70 calories per 100 g. It contains 3.2 g of carbs, 1 g of protein, 5.6 g of fat and 1.4 g of fiber. Its 63 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce tomato salad with oil Nutrition Facts
Selected: 1 cup (medium) · 90 g
63
KCAL / 90G
Carbs
3.2g
· 1% DV
Protein
1g
· 2% DV
Fat
5.6g
· 7% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 6% · Fat 75%
Lettuce tomato salad with oil nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 1 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 Lettuce tomato salad with oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 63 kcal |
| 1 cup (half) | 45 g | 32 kcal |
| 1 cup (small) | 60 g | 42 kcal |
| 1 serving (small) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 piece (half) | 100 g | 70 kcal |
| 1 cup (large) | 120 g | 84 kcal |
| 1 serving (large) | 150 g | 105 kcal |
| 2 cup (double) | 180 g | 126 kcal |
| 1 piece (whole) | 200 g | 140 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Lettuce tomato salad with oil
How do you make lettuce tomato salad with oil?
Make lettuce tomato salad with oil by tossing washed, thoroughly dried lettuce with sliced tomatoes and olive oil. Add lemon juice or vinegar and salt to taste, then dress it just before serving so the leaves stay crisp.
What kind of lettuce works best in lettuce tomato salad with oil?
Crisphead or romaine lettuce works well in lettuce tomato salad with oil because the sturdy leaves hold their shape after dressing. Softer leaf lettuce is also fine, but it wilts faster, so serve it straight away.
Can you make lettuce tomato salad with oil ahead of time?
Yes, you can prepare lettuce tomato salad with oil ahead, but keep the dressing separate until serving. Wash and dry the lettuce, then refrigerate it apart from the cut tomatoes; combining them early makes the leaves limp.
How do you keep lettuce tomato salad with oil from getting soggy?
To keep lettuce tomato salad with oil from getting soggy, dry the lettuce well and add the tomatoes, salt, and dressing shortly before serving. Salt draws moisture from the vegetables, and wet leaves dilute the dressing.
Should you use lemon juice or vinegar in lettuce tomato salad with oil?
Either lemon juice or vinegar works in lettuce tomato salad with oil. Lemon gives it a fresh, bright flavor, while vinegar tastes sharper; add a little at a time because ripe tomatoes already bring acidity.
Can you use a different oil in lettuce tomato salad with oil?
Yes, lettuce tomato salad with oil can be made with a mild vegetable oil instead of olive oil. Olive oil is the classic choice and adds a fruity flavor, while a neutral oil lets the lettuce and tomatoes stand out.
What can you serve with lettuce tomato salad with oil?
Lettuce tomato salad with oil pairs well with grilled fish, roasted meat, beans, or a savory pie. Its fresh, lightly acidic taste balances richer main dishes, and it also works as a simple side for sandwiches.
How should you wash lettuce for lettuce tomato salad with oil?
Separate the lettuce leaves and rinse them under running water before using them in lettuce tomato salad with oil. Dry them thoroughly in a salad spinner or with a clean towel; leftover water makes the dressing runny.
Can you add cucumber or onion to lettuce tomato salad with oil?
Yes, cucumber or thinly sliced onion makes a tasty addition to lettuce tomato salad with oil. Cucumber adds crunch, while onion brings a sharper flavor; add them shortly before serving to keep the salad from releasing too much liquid.
How long does lettuce tomato salad with oil last in the fridge?
Lettuce tomato salad with oil is best eaten the day it is made, since dressed lettuce quickly wilts and tomatoes release liquid. Refrigerate leftovers in a covered container and discard them if they develop an off smell or visible spoilage.
Lettuce tomato salad with oil Vitamins & Minerals
Vitamins
Vitamin K
63µg · 53% DV
Vitamin A
198µg · 22% DV
Vitamin C
8.1mg · 9% DV
Vitamin E
1.35mg · 9% DV
Minerals
Manganese
0.14mg · 6% DV
Potassium ⭐
198mg · 6% DV
Copper
0.04mg · 4% DV
Phosphorus
25mg · 4% DV
Sodium
11mg · 0% DV
Lettuce tomato salad with oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce tomato salad with oil
To burn the 63 calories in 1 cup (medium) (90 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 salad with oil?
Lettuce tomato salad with oil is a simple salad of fresh lettuce and tomato dressed with oil, often olive oil. It fits naturally into Mediterranean-style cooking, though the ingredients are familiar in kitchens around the world. The vegetables are usually washed, cut or torn into bite-sized pieces, then tossed with the dressing; lemon juice or vinegar may be added for brightness.
Crisp lettuce and juicy, gently sweet tomato make a fresh-tasting side, while the oil softens the sharpness and adds richness. It is commonly served alongside a main meal, such as grilled fish, meat, beans or other vegetables, and works well with bread to catch the dressing. The vegetables contribute water and some fibre, while most of the salad’s energy comes from the oil. For a lighter version, dress it sparingly and add more tomato or lettuce.
How Nutritious Is Lettuce tomato salad with oil?
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 tomato salad with oil 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 salad with oil Contain Allergens?
No known major allergens
Which Diets Is Lettuce tomato salad with oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lettuce tomato salad with oil Fat Profile
SATURATED
0.81g
MONOUNSATURATED
3.69g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.