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Raw vegetable salad with olive oil and lemon Calories
A refreshing raw vegetable salad dressed with olive oil and lemon.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raw vegetable salad with olive oil and lemon (150 g) has 83 calories. That works out to 55 calories per 100 g. It contains 6.1 g of carbs, 1.7 g of protein, 6.8 g of fat and 2 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw vegetable salad with olive oil and lemon Nutrition Facts
Selected: 1 cup (medium) · 150 g
83
KCAL / 150G
Carbs
6.1g
· 2% DV
Protein
1.7g
· 3% DV
Fat
6.8g
· 9% DV
Fiber
2g
· 7% 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%
Raw vegetable salad with olive oil and lemon nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 2 g | 7% |
| 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 Raw vegetable salad with olive oil and lemon?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 83 kcal |
| 1 piece (small) | 80 g | 44 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 100 g | 55 kcal |
| 1 serving (medium) | 150 g | 83 kcal |
| 1 piece (large) | 180 g | 99 kcal |
| 1 cup (large) | 220 g | 121 kcal |
| 1 serving (large) | 250 g | 138 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Raw vegetable salad with olive oil and lemon
How do you make raw vegetable salad with olive oil and lemon?
Toss bite-size pieces of washed raw vegetables with lemon juice and olive oil just before serving. Tomato, cucumber, onion and bell pepper work well, but there is no fixed recipe; season with salt and herbs to suit the meal.
What vegetables go in raw vegetable salad with olive oil and lemon?
Cucumber, tomato, bell pepper and red or white onion are common choices for raw vegetable salad with olive oil and lemon. Radishes, shredded carrots or fresh herbs add crunch and variety without changing the simple lemon-and-oil dressing.
What can you serve with raw vegetable salad with olive oil and lemon?
Raw vegetable salad with olive oil and lemon pairs well with grilled fish, roasted meat, beans, or grain dishes. Its bright, crisp texture also makes it a useful side for rich or spicy mains.
Can you make raw vegetable salad with olive oil and lemon ahead of time?
You can wash and cut the vegetables for raw vegetable salad with olive oil and lemon ahead, but keep them chilled and add the dressing shortly before serving. This helps the pieces stay crisp instead of softening in the lemon juice.
How do you keep raw vegetable salad with olive oil and lemon from getting watery?
To keep raw vegetable salad with olive oil and lemon from getting watery, dry the vegetables well and dress them just before eating. If using juicy tomatoes, cut them shortly before serving and avoid leaving the finished salad at room temperature.
Should you peel cucumbers for raw vegetable salad with olive oil and lemon?
No, cucumbers do not have to be peeled for raw vegetable salad with olive oil and lemon. Wash them thoroughly and leave the skin on for extra crunch; peel them only if the skin is tough or you prefer a softer texture.
Can you use lime instead of lemon in raw vegetable salad with olive oil and lemon?
Yes, lime can replace lemon in raw vegetable salad with olive oil and lemon, though it gives the dressing a slightly different aroma. Add a little at a time and taste as you go so the citrus does not overpower the vegetables.
How long does raw vegetable salad with olive oil and lemon keep in the fridge?
Raw vegetable salad with olive oil and lemon is best eaten freshly dressed. Refrigerate leftovers promptly in a covered container and eat them soon; chopped vegetables lose their crisp texture as they sit in the acidic dressing.
Can you pack raw vegetable salad with olive oil and lemon for lunch?
Yes, raw vegetable salad with olive oil and lemon can travel well if you pack the vegetables and dressing separately in a chilled lunch container. Combine them shortly before eating to keep the vegetables crisp and prevent the salad from leaking.
Is raw vegetable salad with olive oil and lemon a healthy side dish?
Yes, raw vegetable salad with olive oil and lemon is a practical way to add fresh vegetables to a meal. Pair it with a source of protein or a more substantial main dish when you want the meal to keep you satisfied.
Raw vegetable salad with olive oil and lemon Vitamins & Minerals
Vitamins
Vitamin C
27mg · 30% DV
Vitamin K
30µg · 25% DV
Vitamin E
1.2mg · 8% DV
Folate
30µg · 8% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
330mg · 10% DV
Manganese
0.18mg · 8% DV
Phosphorus
42mg · 6% DV
Sodium
7.5mg · 0% DV
Raw vegetable salad with olive oil and lemon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw vegetable salad with olive oil and lemon
To burn the 83 calories in 1 cup (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 Raw vegetable salad with olive oil and lemon?
Raw vegetable salad with olive oil and lemon is a simple Turkish-style salad of fresh vegetables, sliced or chopped and dressed just before serving. Cucumber, tomato and peppers are common choices, though the mix can follow the season. The lemon adds a bright tang, while olive oil rounds it out; the vegetables stay crisp and juicy.
It works well alongside grilled foods or as part of a mezze spread, and is easy to serve as a light lunch with bread. Mostly raw vegetables, it makes a refreshing, relatively light choice with some fibre. For a lighter dressing, use a little less oil and let lemon juice and fresh herbs bring the flavour.
How Nutritious Is Raw vegetable salad with olive oil and lemon?
Nutrient density
Medium
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 Raw vegetable salad with olive oil and lemon 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 Raw vegetable salad with olive oil and lemon Contain Allergens?
No known major allergens
Which Diets Is Raw vegetable salad with olive oil and lemon 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
Raw vegetable salad with olive oil and lemon Fat Profile
SATURATED
0.98g
MONOUNSATURATED
4.65g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.