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Red leaf lettuce and mint salad Calories
A light, oil-free salad made with red leaf lettuce and fresh mint.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Red leaf lettuce and mint salad has 17 calories. It contains 3.1 g of carbs, 1.2 g of protein, 0.2 g of fat and 1.6 g of fiber. Its 100 µg of Vitamin K covers 83% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Red leaf lettuce and mint salad Nutrition Facts
Selected: 100 g
17
KCAL / 100G
Carbs
3.1g
· 1% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 25% · Fat 10%
Red leaf lettuce and mint salad nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 17 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1.6 g | 6% |
| Protein | 1.2 g | 2% |
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 Red leaf lettuce and mint salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 17 kcal |
| 1 piece (small) | 10 g | 2 kcal |
| 1 cup (chopped) | 35 g | 6 kcal |
| 50 g | 50 g | 9 kcal |
| 2 cup (chopped) | 70 g | 12 kcal |
| 100 g | 100 g | 17 kcal |
| 1 serving (large) | 150 g | 26 kcal |
| 1 serving (extra large) | 200 g | 34 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Red leaf lettuce and mint salad
How do you make red leaf lettuce and mint salad?
To make red leaf lettuce and mint salad, rinse the leaves, dry them thoroughly, and tear or slice them into bite-size pieces. Add fresh mint and dress just before serving with lemon juice and salt so the leaves stay crisp.
What dressing goes with red leaf lettuce and mint salad?
A simple lemon-and-salt dressing suits red leaf lettuce and mint salad because it brightens the fresh herbs without masking them. The salad can stay oil-free as described; add the dressing shortly before eating to avoid wilted leaves.
Can you use dried mint in red leaf lettuce and mint salad?
Yes, dried mint works in red leaf lettuce and mint salad, though fresh mint gives it a brighter aroma and better texture. Use a small pinch at first, since dried mint has a concentrated flavor and can overpower delicate lettuce.
How do you keep red leaf lettuce and mint salad crisp?
Keep red leaf lettuce and mint salad crisp by washing and drying the leaves completely, then storing them undressed in a covered container in the refrigerator. Add lemon and salt only when you are ready to serve.
Can you make red leaf lettuce and mint salad ahead of time?
You can prep red leaf lettuce and mint salad ahead by washing and drying the ingredients, but keep the lettuce, mint, and dressing separate. Cut or tear the leaves and toss everything together just before serving for the freshest texture.
What goes well with red leaf lettuce and mint salad?
Red leaf lettuce and mint salad pairs well with grilled vegetables, lentil or bean dishes, and roasted meat or fish. Its fresh, minty flavor also works as a side for sandwiches and savory pies.
Why does red leaf lettuce and mint salad taste bitter?
Red leaf lettuce and mint salad can taste bitter if the lettuce leaves are old or if the outer leaves are especially strong in flavor. Remove damaged outer leaves, rinse the rest well, and balance the salad with lemon juice.
Can you add other vegetables to red leaf lettuce and mint salad?
Yes, cucumber and tomato are easy additions to red leaf lettuce and mint salad because their mild, juicy flavors complement the mint. Chop them just before serving so their liquid does not make the lettuce soggy.
Is red leaf lettuce and mint salad good for weight loss?
Red leaf lettuce and mint salad can fit into a weight-loss meal as a light, oil-free side, but the salad alone does not cause weight loss. Pair it with a source of protein if you want it to make a meal more filling.
How long does red leaf lettuce and mint salad last in the fridge?
Red leaf lettuce and mint salad is best eaten soon after dressing, since lemon and salt draw moisture from the leaves. Store any undressed components separately in a covered container in the refrigerator, and discard leaves that become slimy or smell off.
Red leaf lettuce and mint salad Vitamins & Minerals
Vitamins
Vitamin K
100µg · 83% DV
Vitamin A
370µg · 41% DV
Folate
45µg · 11% DV
Vitamin C
9mg · 10% DV
Minerals
Manganese
0.25mg · 11% DV
Potassium ⭐
250mg · 7% DV
Copper
0.05mg · 6% DV
Iron
0.9mg · 5% DV
Sodium
10mg · 0% DV
Red leaf lettuce and mint salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red leaf lettuce and mint salad
To burn the 17 calories in 100 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 Red leaf lettuce and mint salad?
Red leaf lettuce and mint salad is a simple combination of red, ruffled lettuce leaves and fresh mint. The leaves are washed, dried and roughly torn or chopped; this version is oil-free, though a squeeze of lemon works well if you like a little brightness.
Crisp, mildly earthy lettuce meets mint’s cool, fragrant freshness. It suits a Mediterranean-style table and is easy to serve alongside grilled vegetables, fish or meat, soup, or a grain dish; it also makes a fresh addition to a sandwich plate. At 17 calories per 100 g, it is a light way to add greens to a meal. For a more filling salad, pair it with chickpeas or another substantial protein.
How Nutritious Is Red leaf lettuce and mint 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 Red leaf lettuce and mint 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 Red leaf lettuce and mint salad Contain Allergens?
No known major allergens
Which Diets Is Red leaf lettuce and mint 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
Red leaf lettuce and mint salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.