1 serving (medium) of Basil salad (150 g) has 48 calories. That works out to 32 calories per 100 g. It contains 7.2 g of carbs, 2.4 g of protein, 1.5 g of fat and 2.6 g of fiber. Its 117 µg of Vitamin K covers 98% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Basil salad?

Basil salad brings fresh basil together with salad vegetables; the exact combination varies with the season and the cook. Its defining feature is the herb’s fragrant, peppery-sweet aroma rather than one fixed recipe, so it can be adapted to what is fresh and available.

It works as a side for grilled foods or as part of a simple lunch, and can be served with bread or alongside other salads. Basil salad is generally a light choice, with modest amounts of fat and some fibre. For a more filling meal, add beans or another protein-rich accompaniment; a restrained dressing lets the basil’s flavour come through.

Basil salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.8g

· 2% DV

Protein

1.6g

· 3% DV

Fat

· 1% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 55% · Protein 18% · Fat 27%

Basil salad Vitamins & Minerals

Vitamins

Vitamin K

78µg · 65% DV

Vitamin A

156µg · 17% DV

Vitamin C

11mg · 12% DV

Folate

34µg · 9% DV

Minerals

Potassium ⭐

248mg · 7% DV

Iron

1mg · 6% DV

Calcium

52mg · 5% DV

Magnesium

19mg · 5% DV

How Nutritious Is Basil salad?

Nutrient density

High

74/ 100

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

48/ 100

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.

Basil salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Basil salad

To burn the 32 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Basil 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 Basil salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Basil 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

Basil salad Fat Profile

SATURATED

0.14g

MONOUNSATURATED

0.18g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 2.8:1

Below the ideal 4:1 — a good omega balance.

Compare Basil salad

🥗vs🍅

Basil salad vs Tomato14 kcal more per 100 g

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Basil salad vs Mixed Green Salad14 kcal more per 100 g

→🥗vs🫑

Basil salad vs Red Pepper1 kcal more per 100 g

→🥗vs🥄

Basil salad vs Boiled Beetroot12 kcal fewer per 100 g

→

Foods Similar to Basil salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Basil salad

How do you make basil salad?

To make basil salad, toss fresh basil leaves with chopped tomatoes, cucumber, and a simple olive-oil-and-lemon dressing. Add the dressing just before serving so the leaves stay fragrant and the vegetables do not release excess liquid.

What goes in basil salad?

Basil salad usually combines fresh basil with vegetables such as tomatoes, cucumber, or red onion, plus a light dressing. There is no single fixed recipe, so you can add ingredients such as mozzarella, olives, or chickpeas to suit the meal.

What dressing goes best with basil salad?

A simple olive oil and lemon dressing pairs well with basil salad because it lets the herb’s aroma come through. A little balsamic vinegar also works, especially with tomatoes, but use it sparingly so it does not overpower the fresh basil.

What should you serve with basil salad?

Basil salad pairs well with grilled chicken, fish, pasta, or crusty bread. Its fresh, herbal flavor also balances rich dishes such as grilled meat; add beans or cheese if you want the salad to make a more substantial meal.

Can you make basil salad ahead of time?

You can prepare the other ingredients for basil salad ahead, but add the basil leaves and dressing shortly before serving. Cut leaves can darken and wilt, while dressed vegetables release liquid, so keeping the components separate preserves their texture.

How long does basil salad last in the fridge?

Basil salad is best eaten soon after it is dressed, since the leaves wilt and the vegetables become watery. Refrigerate leftovers in a covered container and aim to eat them by the next day; freezing the assembled salad is not recommended.

What kind of basil is best for basil salad?

Sweet basil is the common choice for basil salad because its tender leaves have a mild, familiar aroma. Thai basil or purple basil can also be used, but they bring more distinctive flavors, so they may change the character of the salad.

Can you use dried basil in basil salad?

Fresh basil is the better choice for basil salad because its soft leaves and bright aroma are central to the dish. Dried basil has a more concentrated, different flavor and lacks the fresh texture, so it works better in the dressing than as a replacement for the leaves.

Is basil salad healthy?

Yes, basil salad is a fresh way to include vegetables and herbs in a meal. The overall balance depends on what you add to it, so pair it with a filling protein or beans if you want it to serve as a complete meal.

Why does basil salad turn brown?

Basil salad can turn brown because cut or bruised basil leaves darken when exposed to air, and acidic dressing can speed the change. Tear the leaves gently, keep them dry, and dress the salad just before serving to help them stay fresh-looking.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026