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Pomegranate, beetroot, lettuce, red cabbage salad Calories
Antioxidant-rich, high fiber, low calorie, vitamin and mineral dense
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pomegranate, beetroot, lettuce, red cabbage salad (120 g) has 58 calories. That works out to 48 calories per 100 g. It contains 12.2 g of carbs, 1.7 g of protein, 0.4 g of fat and 3.7 g of fiber. Its 72 µg of Vitamin K covers 60% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Pomegranate, beetroot, lettuce, red cabbage salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
58
KCAL / 120G
Carbs
12.2g
· 4% DV
Protein
1.7g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 11% · Fat 7%
Pomegranate, beetroot, lettuce, red cabbage salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 42 mg | 2% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 3.7 g | 13% |
| Protein | 1.7 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 Cup of Pomegranate, beetroot, lettuce, red cabbage salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 58 kcal |
| 1 cup (small) | 80 g | 38 kcal |
| 100 g | 100 g | 48 kcal |
| 1 serving (medium) | 150 g | 72 kcal |
| 1 cup (large) | 180 g | 86 kcal |
| 1 serving (large) | 200 g | 96 kcal |
| 1 piece (jumbo) | 250 g | 120 kcal |
| 1 bottle (extra large) | 350 g | 168 kcal |
| 1 pack (jumbo) | 400 g | 192 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Pomegranate, beetroot, lettuce, red cabbage salad
How do you make pomegranate, beetroot, lettuce, and red cabbage salad?
Combine chopped lettuce and thinly sliced red cabbage with cooked, diced beetroot and pomegranate seeds. Dress the pomegranate, beetroot, lettuce, and red cabbage salad with olive oil and lemon juice just before serving so the leaves stay crisp.
What dressing goes with pomegranate, beetroot, lettuce, and red cabbage salad?
A simple olive oil and lemon dressing works well with pomegranate, beetroot, lettuce, and red cabbage salad. A little balsamic vinegar or pomegranate molasses adds sweetness and tang; use it sparingly so it does not overpower the fruit.
Should beetroot be cooked or raw in pomegranate, beetroot, lettuce, and red cabbage salad?
Cooked beetroot is the usual choice for pomegranate, beetroot, lettuce, and red cabbage salad because it is tender and mildly sweet. Raw beetroot also works if peeled and grated finely, giving the salad a firmer, crunchier texture.
Can you make pomegranate, beetroot, lettuce, and red cabbage salad ahead of time?
Yes, prepare the components of pomegranate, beetroot, lettuce, and red cabbage salad ahead, but keep them separate. Add the dressing and pomegranate seeds shortly before serving; the lettuce wilts and the red cabbage can release color once dressed.
How long does pomegranate, beetroot, lettuce, and red cabbage salad last in the fridge?
Undressed pomegranate, beetroot, lettuce, and red cabbage salad keeps in a covered container in the refrigerator for about a day. Once dressed, the lettuce loses its crispness, so serve it the same day for the best texture.
What goes well with pomegranate, beetroot, lettuce, and red cabbage salad?
Pomegranate, beetroot, lettuce, and red cabbage salad pairs well with grilled chicken, fish, or roasted meat. It also adds freshness alongside grain bowls, lentil dishes, or a simple cheese-and-bread lunch.
How do you keep pomegranate seeds from staining pomegranate, beetroot, lettuce, and red cabbage salad?
Add the pomegranate seeds to pomegranate, beetroot, lettuce, and red cabbage salad at the end and fold them in gently. This limits the juice released into the leaves; wearing an apron while removing the seeds also helps prevent stains.
Can you use raw red cabbage in pomegranate, beetroot, lettuce, and red cabbage salad?
Yes, raw red cabbage is a good fit for pomegranate, beetroot, lettuce, and red cabbage salad. Slice it very thinly; if you prefer a softer bite, massage it briefly with a little salt and drain any liquid before mixing.
Can you add feta or nuts to pomegranate, beetroot, lettuce, and red cabbage salad?
Yes, feta, walnuts, or toasted pumpkin seeds complement pomegranate, beetroot, lettuce, and red cabbage salad. Add them just before serving so the nuts stay crunchy and the cheese does not become stained by beetroot juice.
Can pomegranate, beetroot, lettuce, and red cabbage salad be a complete meal?
It can be a light meal, but pomegranate, beetroot, lettuce, and red cabbage salad is more filling with a protein-rich addition. Try chickpeas, lentils, grilled chicken, or tofu, and serve the dressing separately if saving a portion.
Pomegranate, beetroot, lettuce, red cabbage salad Vitamins & Minerals
Vitamins
Vitamin K
72µg · 60% DV
Vitamin C
21.6mg · 24% DV
Folate
72µg · 18% DV
Vitamin A
144µg · 16% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.1mg · 11% DV
Potassium ⭐
264mg · 8% DV
Phosphorus
46mg · 7% DV
Sodium
42mg · 2% DV
Pomegranate, beetroot, lettuce, red cabbage salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pomegranate, beetroot, lettuce, red cabbage salad
To burn the 58 calories in 1 cup (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 Pomegranate, beetroot, lettuce, red cabbage salad?
Pomegranate, beetroot, lettuce and red cabbage salad brings together crisp leaves and cabbage, tender beetroot and jewel-like pomegranate seeds. It is a flexible combination rather than a dish tied to one specific regional tradition; the ingredients can be served raw or prepared separately before being tossed together.
The earthy sweetness of beetroot and the fruit’s tart pop balance the mild lettuce and crunchy cabbage. Serve it alongside a main meal, or make it part of a light lunch with bread or grains. It provides fibre while staying low in calories, so it can suit a fresh, vegetable-forward meal. For extra staying power, add chickpeas, lentils or a handful of nuts, and dress just before serving to keep the leaves crisp.
How Nutritious Is Pomegranate, beetroot, lettuce, red cabbage 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 Pomegranate, beetroot, lettuce, red cabbage 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 Pomegranate, beetroot, lettuce, red cabbage salad Contain Allergens?
No known major allergens
Which Diets Is Pomegranate, beetroot, lettuce, red cabbage 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
— Not suitable
Low FODMAP
— Not suitable
Pomegranate, beetroot, lettuce, red cabbage salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.