1 cup (medium) of Salad (70 g) has 13 calories. That works out to 18 calories per 100 g. It contains 2.2 g of carbs, 0.6 g of protein, 0.1 g of fat and 1.2 g of fiber. Its 57.4 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Salad?

Salad brings together raw vegetables—often crisp lettuce, tomato, cucumber, onion and fresh herbs—with a dressing added just before serving. There is no single place of origin for this everyday dish: combinations vary widely, from simple side salads to regional meals built around seasonal produce. A little olive oil and lemon is a familiar dressing in Mediterranean cooking.

The leaves stay crunchy, while tomato and cucumber add juiciness and onion brings a sharper note. Salad is served alongside meals or as a light lunch, with ingredients adapted to the season and local tastes. Mostly made of vegetables, it is low in calories and provides some fibre. Add beans, grains or a boiled egg if you want a more substantial bowl, or keep the dressing light to let the fresh flavours stand out.

Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

0.9g

· 2% DV

Fat

0.2g

· 0% 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 70% · Protein 20% · Fat 10%

Salad Vitamins & Minerals

Vitamins

Vitamin K

82µg · 68% DV

Vitamin A

220µg · 24% DV

Vitamin C

11mg · 12% DV

Folate

36µg · 9% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

28mg · 4% DV

Calcium

32mg · 3% DV

How Nutritious Is Salad?

Nutrient density

High

75/ 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.

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 Salad

To burn the 18 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

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

Is 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 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 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

Salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 0.7:1

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

Compare Salad

🥗vs🍅

Salad vs TomatoSame calories per 100 g

→🥗vs🥗

Salad vs Mixed Green SaladSame calories per 100 g

→🥗vs🫑

Salad vs Red Pepper13 kcal fewer per 100 g

→🥗vs🥄

Salad vs Boiled Beetroot26 kcal fewer per 100 g

→

Foods Similar to 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 Salad

What is the best way to keep salad fresh?

Keep salad fresh by storing washed, thoroughly dried leaves and vegetables in a sealed container in the refrigerator, with the dressing kept separate. A clean paper towel in the container can absorb excess moisture; remove wilted or spoiled pieces before serving.

How do you make a simple salad dressing?

A simple salad dressing is made by whisking olive oil with lemon juice or vinegar, then seasoning it with salt and pepper. Add the dressing just before serving so the lettuce stays crisp rather than becoming limp.

Can you make salad the night before?

Yes, you can prepare salad the night before if you keep the ingredients dry and leave the dressing off. Store it covered in the refrigerator, and add watery ingredients such as chopped tomatoes and the dressing closer to serving.

Why does salad get watery?

Salad gets watery because cut tomatoes and cucumbers release liquid as they sit, and salt draws out more moisture. Dry the vegetables well and season the salad just before eating; serve it soon after dressing.

Should you wash salad before eating it?

Yes, rinse salad vegetables under clean running water before cutting or eating them, including between lettuce leaves where grit can hide. Dry them well afterward; washing does not replace removing damaged or spoiled leaves.

What should you put in a salad?

A simple salad can include lettuce, tomato, cucumber, red onion, and fresh herbs, like the classic mixed-vegetable bowl. Add a dressing such as lemon and olive oil, or include beans, eggs, or another topping to make it more substantial.

Is salad a good meal on its own?

Salad can be a meal on its own when it includes something filling, such as beans, eggs, chicken, or tofu. A bowl made only of lettuce, tomato, and cucumber is usually better as a side because it may not keep you full for long.

Can eating salad help with weight loss?

Salad can support weight loss by adding volume and fiber to a meal, which may help you feel satisfied. Its effect depends on what goes into it: generous amounts of creamy dressing, cheese, or fried toppings can make it much more energy-dense.

What goes well with salad?

Salad pairs well with grilled fish or chicken, roasted vegetables, soups, and grain dishes. A crisp lettuce, tomato, and cucumber salad also balances rich or spicy mains; serve its dressing separately if people prefer different amounts.

Can you put dressing on salad ahead of time?

You can dress sturdy salads ahead, but a lettuce-based salad is best dressed just before serving. Salt and acidic ingredients in the dressing draw moisture from cut vegetables and soften leaves, so keep the dressing separate if the salad must wait.

Have another question about Salad?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026