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Oil-Free Lettuce and Parsley Salad Calories
Very low calorie and rich in vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-Free Lettuce and Parsley Salad (120 g) has 31 calories. That works out to 26 calories per 100 g. It contains 5.3 g of carbs, 2.5 g of protein, 0.5 g of fat and 3 g of fiber. Its 600 µg of Vitamin K covers 500% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Oil-Free Lettuce and Parsley Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
31
KCAL / 120G
Carbs
5.3g
· 2% DV
Protein
2.5g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 28% · Fat 13%
Oil-Free Lettuce and Parsley Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 38 mg | 2% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 3 g | 11% |
| Protein | 2.5 g | 5% |
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 Oil-Free Lettuce and Parsley Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 31 kcal |
| 1 cup (shredded) | 45 g | 12 kcal |
| 1 cup (chopped) | 70 g | 18 kcal |
| 1 serving (small) | 80 g | 21 kcal |
| 100 g | 100 g | 26 kcal |
| 1 serving (large) | 180 g | 47 kcal |
| 1 serving (extra large) | 250 g | 65 kcal |
Calculated from 26 calories per 100 g.
Frequently Asked Questions About Oil-Free Lettuce and Parsley Salad
How do you make Oil-Free Lettuce and Parsley Salad?
To make Oil-Free Lettuce and Parsley Salad, wash and thoroughly dry the lettuce and parsley, then chop and combine them. Add lemon juice or vinegar, salt, and seasonings just before serving so the leaves stay crisp rather than becoming soggy.
What ingredients go in Oil-Free Lettuce and Parsley Salad?
Lettuce and parsley are the core ingredients, and the salad contains no oil. Lemon juice or vinegar, salt, and pepper make a simple dressing; cucumber, scallions, or radishes can be added if you want extra crunch.
How can you make Oil-Free Lettuce and Parsley Salad taste good without oil?
Use lemon juice or vinegar, fresh herbs, black pepper, or sumac to give Oil-Free Lettuce and Parsley Salad a brighter flavor without oil. Add the acidic dressing gradually and taste as you go, since too much can overpower the parsley.
Which type of lettuce works best in Oil-Free Lettuce and Parsley Salad?
Crisphead, romaine, or leaf lettuce can all work in Oil-Free Lettuce and Parsley Salad. Choose leaves that look fresh and crisp; romaine gives the salad a sturdy crunch, while softer leaf lettuce makes a more delicate salad.
How should you wash lettuce and parsley for Oil-Free Lettuce and Parsley Salad?
Separate the lettuce leaves and rinse them along with the parsley under cool running water, removing any visible grit. Dry everything thoroughly with a clean towel or salad spinner; leftover water dilutes the dressing and makes the salad limp.
How do you stop Oil-Free Lettuce and Parsley Salad from getting watery?
Dry the lettuce and parsley completely, and wait to add the salt and lemon or vinegar until just before serving. Cutting the leaves too early and leaving them dressed can release moisture, so assemble the salad close to mealtime.
Can you make Oil-Free Lettuce and Parsley Salad ahead of time?
Yes. Wash and dry the lettuce and parsley in advance, then refrigerate them in a covered container. Keep the dressing and salt separate until serving; dressed leaves soften quickly and lose the crisp texture that makes this salad appealing.
What can you serve with Oil-Free Lettuce and Parsley Salad?
Oil-Free Lettuce and Parsley Salad pairs well with grilled fish, chicken, beans, or roasted vegetables. Its fresh, tangy flavor can balance richer dishes, and you can serve it as a side or add a protein-rich topping to make it more filling.
Is Oil-Free Lettuce and Parsley Salad good for weight loss?
Oil-Free Lettuce and Parsley Salad can fit into meals designed for weight loss because it adds volume and freshness without an oil-based dressing. For a more satisfying meal, pair it with protein such as beans, eggs, fish, or chicken.
Can you eat Oil-Free Lettuce and Parsley Salad every day?
Yes, you can include Oil-Free Lettuce and Parsley Salad regularly as part of a varied diet. Wash the greens well, and rotate in other vegetables and protein sources rather than relying on this salad to provide everything a meal needs.
Oil-Free Lettuce and Parsley Salad Vitamins & Minerals
Vitamins
Vitamin K
600µg · 500% DV
Vitamin C
62.4mg · 69% DV
Vitamin A
408µg · 45% DV
Folate
120µg · 30% DV
Minerals
Copper
0.19mg · 21% DV
Manganese
0.46mg · 20% DV
Potassium ⭐
516mg · 15% DV
Iron
2.52mg · 14% DV
Sodium
38mg · 2% DV
Oil-Free Lettuce and Parsley Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Lettuce and Parsley Salad
To burn the 31 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 Oil-Free Lettuce and Parsley Salad?
Oil-free lettuce and parsley salad is a simple mix of chopped lettuce and fresh parsley, dressed without oil. It has no single place of origin; it is an easy everyday salad made in many kitchens, with lemon juice and seasoning often used to bring the leaves together.
The lettuce stays cool and crisp, while parsley adds a fresh, grassy bite. It works as a side with grilled fish, beans or other main dishes, and can also add freshness to a lunch plate. Its clean flavour makes it a useful choice when you want something light alongside richer food.
The salad is low in calories and provides fibre as well as vitamins C and K. For a more filling meal, pair it with a source of protein; lemon or vinegar can keep the dressing bright without adding oil.
How Nutritious Is Oil-Free Lettuce and Parsley Salad?
Nutrient density
Very 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 Oil-Free Lettuce and Parsley 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 Oil-Free Lettuce and Parsley Salad Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Lettuce and Parsley 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
Oil-Free Lettuce and Parsley Salad Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.