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Mixed Lettuce Salad Calories
Low calorie and rich in vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Mixed Lettuce Salad (35 g) has 6 calories. That works out to 17 calories per 100 g. It contains 1.2 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 44.1 µg of Vitamin K covers 37% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed Lettuce Salad Nutrition Facts
Selected: 1 cup (chopped) · 35 g
6
KCAL / 35G
Carbs
1.2g
· 0% DV
Protein
0.4g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 22% · Fat 12%
Mixed Lettuce Salad nutrition facts table · 1 cup (chopped) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 6 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9.8 mg | 0% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0.7 g | 3% |
| Protein | 0.4 g | 1% |
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 Mixed Lettuce Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 35 g | 6 kcal |
| 1 cup (shredded) | 20 g | 3 kcal |
| 1 serving (small) | 60 g | 10 kcal |
| 2 cup (chopped) | 70 g | 12 kcal |
| 100 g | 100 g | 17 kcal |
| 1 serving (medium) | 100 g | 17 kcal |
| 1 pack (small) | 100 g | 17 kcal |
| 1 serving (large) | 150 g | 26 kcal |
| 1 pack (large) | 200 g | 34 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Mixed Lettuce Salad
How do you make a mixed lettuce salad?
Tear or cut the lettuce leaves into bite-size pieces, wash them, and dry them thoroughly. Add any vegetables or herbs you like, then toss with dressing just before serving so the leaves stay crisp.
What dressing goes best with mixed lettuce salad?
A light vinaigrette works well with mixed lettuce salad because it complements the leaves without overpowering them. Try olive oil with lemon juice or vinegar, salt, and pepper; add the dressing gradually and toss just before serving.
How do you keep mixed lettuce salad from getting soggy?
Keep mixed lettuce salad dry and add the dressing only at serving time. After washing, spin or pat the leaves completely dry, then refrigerate them in a covered container; trapped water and early dressing are the main causes of sogginess.
Can you make mixed lettuce salad ahead of time?
Yes, you can prepare mixed lettuce salad ahead by washing and drying the leaves and refrigerating them separately from the dressing. Add juicy ingredients such as tomatoes and toss everything together just before serving for the freshest texture.
Which lettuce varieties work in mixed lettuce salad?
Romaine, butter lettuce, green- and red-leaf lettuce, and crisphead lettuce can all work in mixed lettuce salad. Combining tender leaves with sturdier ones gives the salad a more varied texture; remove any damaged outer leaves first.
Why does mixed lettuce salad taste bitter?
Mixed lettuce salad can taste bitter because some varieties naturally have a stronger flavor, or because mature outer leaves are included. Remove the tougher outer leaves and balance a mildly bitter mix with a bright, lightly sweet dressing.
How long does mixed lettuce salad last in the fridge?
Undressed mixed lettuce salad is best eaten within a few days when kept covered and dry in the refrigerator. Once dressed, it is best served promptly, since salt and acid draw moisture from the leaves and make them wilt.
Can you freeze mixed lettuce salad?
No, mixed lettuce salad does not freeze well. Lettuce’s high water content makes the leaves limp and watery after thawing, so refrigerate fresh leaves instead and prepare only as much salad as you plan to eat.
Should you cut or tear lettuce for mixed lettuce salad?
Either method works for mixed lettuce salad, but tearing tender leaves by hand is convenient and preserves their natural shape. A clean knife is also fine; use a sharp one and cut shortly before serving to limit bruising.
What can you add to mixed lettuce salad to make it more filling?
Add a source of protein, such as chickpeas, beans, egg, grilled chicken, or fish, to make mixed lettuce salad more filling. Grains, avocado, nuts, or seeds can also add substance and texture without changing the salad’s fresh base.
Mixed Lettuce Salad Vitamins & Minerals
Vitamins
Vitamin K
44.1µg · 37% DV
Vitamin A
129.5µg · 14% DV
Vitamin C
3.22mg · 4% DV
Folate
13.3µg · 3% DV
Minerals
Manganese
0.1mg · 4% DV
Potassium ⭐
83mg · 2% DV
Copper
0.02mg · 2% DV
Iron
0.32mg · 2% DV
Sodium
9.8mg · 0% DV
Mixed Lettuce Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Lettuce Salad
To burn the 6 calories in 1 cup (chopped) (35 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 Mixed Lettuce Salad?
Mixed lettuce salad brings together leaves from different lettuce varieties for a fresh, simple green salad. The mix may vary in colour, shape and tenderness, but lettuce is the main ingredient; at home, you can use whatever varieties are available.
It is commonly served as a side with everyday meals, grilled foods or sandwiches, and works well as a light lunch base with extra vegetables or beans. The leaves are crisp and mild, so a lemon-and-olive-oil dressing adds flavour without overpowering them. Mixed lettuce salad is low in calories and provides vitamin K; 100 g contains 17 calories. For a lighter bowl, dress it just before serving and use the oil sparingly.
How Nutritious Is Mixed Lettuce 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 Mixed Lettuce 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 Mixed Lettuce Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed Lettuce 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
Mixed Lettuce Salad Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.05g
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.