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Lettuce tomato salad with olive oil Calories
Light salad with olive oil, hydrating and fiber-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lettuce tomato salad with olive oil (150 g) has 78 calories. That works out to 52 calories per 100 g. It contains 5.4 g of carbs, 1.4 g of protein, 6.1 g of fat and 2.1 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce tomato salad with olive oil Nutrition Facts
Selected: 1 serving (medium) · 150 g
78
KCAL / 150G
Carbs
5.4g
· 2% DV
Protein
1.4g
· 3% DV
Fat
6.1g
· 8% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 7% · Fat 67%
Lettuce tomato salad with olive oil nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.1 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 Lettuce tomato salad with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 78 kcal |
| 1 tablespoon (whole) | 15 g | 8 kcal |
| 1 cup (chopped) | 70 g | 36 kcal |
| 1 piece (half) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 100 g | 52 kcal |
| 2 cup (chopped) | 140 g | 73 kcal |
| 1 piece (whole) | 180 g | 94 kcal |
| 1 serving (large) | 250 g | 130 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Lettuce tomato salad with olive oil
How do you make lettuce tomato salad with olive oil?
To make lettuce tomato salad with olive oil, wash and thoroughly dry the lettuce, then tear or slice it and cut the tomatoes into bite-size pieces. Toss them with olive oil, lemon juice, and salt just before serving so the leaves stay crisp.
What dressing goes well with lettuce tomato salad with olive oil?
A simple lemon-and-olive-oil dressing works well with lettuce tomato salad with olive oil. Whisk the oil with lemon juice, salt, and black pepper, then add it just before serving; a little red-wine vinegar can replace the lemon for a sharper taste.
Which lettuce is best for lettuce tomato salad with olive oil?
Romaine, butter lettuce, and crisphead lettuce all work in lettuce tomato salad with olive oil. Romaine holds its crunch, while softer butter lettuce gives a tender texture; whichever you choose, dry the leaves well before adding the dressing.
How do you keep lettuce tomato salad with olive oil from getting soggy?
Keep lettuce tomato salad with olive oil crisp by drying the lettuce thoroughly and storing the lettuce, tomatoes, and dressing separately until serving. Salt and dressing draw moisture from cut tomatoes and leaves, so toss everything together at the last moment.
Can you make lettuce tomato salad with olive oil ahead of time?
You can prep lettuce tomato salad with olive oil ingredients ahead, but wait to cut the tomatoes and dress the salad until close to mealtime. Store washed, dried lettuce in a sealed container in the refrigerator and keep the dressing in a separate jar.
How should you wash lettuce for lettuce tomato salad with olive oil?
Separate the leaves for lettuce tomato salad with olive oil and rinse them under cool running water, rubbing away any visible soil. Dry them in a salad spinner or with a clean towel; wet leaves dilute the dressing and make it slide off.
What tomatoes should you use in lettuce tomato salad with olive oil?
Use ripe, flavorful tomatoes that still feel firm for lettuce tomato salad with olive oil. Slicing tomatoes are easy to cut into wedges, while cherry tomatoes can be halved; avoid overripe fruit, which releases excess juice and softens the lettuce.
Can you add cucumber or onion to lettuce tomato salad with olive oil?
Yes, cucumber and thinly sliced red onion both make good additions to lettuce tomato salad with olive oil. Cucumber adds crunch, while onion brings a sharper flavor; add them in moderation so they complement rather than overwhelm the lettuce and tomatoes.
What can you serve with lettuce tomato salad with olive oil?
Lettuce tomato salad with olive oil pairs well with grilled chicken, fish, beans, or a sandwich. Its fresh, lightly dressed vegetables balance richer main dishes, and it can also be served as a simple side at a barbecue or picnic.
Is lettuce tomato salad with olive oil good for weight loss?
Lettuce tomato salad with olive oil can fit into a weight-loss meal because it provides vegetables and makes a light side dish. For a more filling meal, pair it with a source of protein such as beans, eggs, fish, or chicken.
Lettuce tomato salad with olive oil Vitamins & Minerals
Vitamins
Vitamin K
108µg · 90% DV
Vitamin A
172.5µg · 19% DV
Vitamin C
15.75mg · 18% DV
Vitamin E
2.17mg · 14% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
330mg · 10% DV
Manganese
0.18mg · 8% DV
Phosphorus
36mg · 5% DV
Sodium
18mg · 1% DV
Lettuce tomato salad with olive 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 olive oil
To burn the 78 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 salad with olive oil?
Lettuce tomato salad with olive oil is a simple combination of chopped lettuce and ripe tomato dressed with olive oil. It is a familiar side salad across Mediterranean-style cooking, though it is just as easy to make at home anywhere; lemon juice and a pinch of salt are common additions.
The lettuce stays crisp while tomato brings juiciness and the oil adds a soft, fruity richness. Serve it alongside grilled food, with a lunch plate, or as a light starter. It is mostly water, with some fibre, and provides 52 calories per 100 g. For a more filling meal, pair it with beans, chickpeas or bread.
How Nutritious Is Lettuce tomato salad with olive oil?
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 salad with olive 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 olive oil Contain Allergens?
No known major allergens
Which Diets Is Lettuce tomato salad with olive oil 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 salad with olive oil Fat Profile
SATURATED
0.87g
MONOUNSATURATED
4.43g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.