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Low-oil green salad Calories
Low-calorie green salad with a small amount of oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil green salad (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 4.3 g of carbs, 1.4 g of protein, 1.9 g of fat and 2.2 g of fiber. Its 102 µg of Vitamin K covers 85% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Low-oil green salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
38
KCAL / 120G
Carbs
4.3g
· 2% DV
Protein
1.4g
· 3% DV
Fat
1.9g
· 2% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 14% · Fat 43%
Low-oil green salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 34 mg | 1% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 1.4 g | 3% |
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 Low-oil green salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 38 kcal |
| 1 piece (whole) | 25 g | 8 kcal |
| 1 ounce (mini) | 28 g | 9 kcal |
| 1 cup (shredded) | 45 g | 14 kcal |
| 2 piece (whole) | 50 g | 16 kcal |
| 1 cup (chopped) | 70 g | 22 kcal |
| 2 cup (shredded) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (large) | 180 g | 58 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Low-oil green salad
How do you make a low-oil green salad?
Toss crisp lettuce leaves, cucumber and fresh herbs with a small amount of olive oil and lemon juice just before serving. Drying the greens first helps the dressing cling.
What goes in a low-oil green salad?
A low-oil green salad commonly combines lettuce, cucumber and fresh herbs such as parsley or dill. You can add scallions, tomato or radishes for extra crunch and flavor.
What dressing goes with a low-oil green salad?
A simple lemon-and-olive-oil dressing suits a low-oil green salad. Whisk the oil with lemon juice, then add it shortly before serving so the lettuce stays crisp instead of wilting.
How do you keep a low-oil green salad from getting soggy?
Keep a low-oil green salad crisp by drying the lettuce thoroughly and storing the dressing separately. Add the dressing only when you are ready to eat, since salt and acid draw moisture from cut vegetables.
Can you prepare a low-oil green salad ahead of time?
Yes, you can wash and dry the lettuce, slice the cucumber and chop the herbs ahead of time. Store them separately or together without dressing, then toss everything shortly before serving.
How long does a low-oil green salad last in the fridge?
An undressed low-oil green salad keeps best in a covered container in the refrigerator and should be eaten promptly while the leaves remain crisp. Once dressed, it softens quickly and is best served right away.
What can you serve with a low-oil green salad?
A low-oil green salad pairs well with grilled fish, chicken, beans or a sandwich. Its fresh, lightly dressed leaves provide a crisp contrast to richer main dishes.
How can you make a low-oil green salad more filling?
Add a protein-rich topping such as chickpeas, a hard-boiled egg, tofu or grilled chicken to make a low-oil green salad more filling. Whole grains can also turn it into a more substantial meal.
Should you wash lettuce for a low-oil green salad?
Yes, separate the lettuce leaves and rinse them under clean running water, then dry them well before assembling a low-oil green salad. Grit can hide between leaves, and wet greens dilute the dressing.
Can you make a low-oil green salad without olive oil?
Yes, you can dress a low-oil green salad with lemon juice or vinegar alone, or mix either with a little water and seasoning. Add the liquid gradually to avoid leaving the greens watery.
Low-oil green salad Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin A
222µg · 25% DV
Folate
66µg · 17% DV
Vitamin C
9.6mg · 11% DV
Minerals
Manganese
0.24mg · 10% DV
Potassium ⭐
252mg · 7% DV
Iron
1.2mg · 7% DV
Copper
0.05mg · 6% DV
Sodium
34mg · 1% DV
Low-oil green salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil green salad
To burn the 38 calories in 1 serving (medium) (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 Low-oil green salad?
Low-oil green salad brings together crisp lettuce and other leafy greens with cucumber and fresh herbs, dressed with just a little oil. It is a simple, familiar salad rather than a fixed recipe: the leaves and herbs can vary with the season, and lemon juice or vinegar often provides a bright finish.
Serve it alongside grilled food, beans, or a sandwich, or enjoy it as a light lunch. Its fresh crunch and modest dressing make it an easy way to add vegetables without a heavy side; it contains 32 calories per 100 g. For a more filling meal, top it with chickpeas or egg, and dress it just before serving so the leaves stay crisp.
How Nutritious Is Low-oil green 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 Low-oil green 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 Low-oil green salad Contain Allergens?
No known major allergens
Which Diets Is Low-oil green 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
Low-oil green salad Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.94g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.