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Salad base (leafy greens, cucumber, tomato) Calories
Fresh, low-calorie, high-fiber, vitamin and mineral source
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Salad base (leafy greens, cucumber, tomato) (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 0.8 g of fiber. Its 63 µg of Vitamin K covers 52% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad base (leafy greens, cucumber, tomato) Nutrition Facts
Selected: 1 cup (medium) · 70 g
13
KCAL / 70G
Carbs
2.2g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 20% · Fat 7%
Salad base (leafy greens, cucumber, tomato) nutrition facts table · 1 cup (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5.6 mg | 0% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.6 g | 1% |
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 Salad base (leafy greens, cucumber, tomato)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 13 kcal |
| ½ cup (small) | 35 g | 6 kcal |
| 100 g | 100 g | 18 kcal |
| 1 serving (medium) | 100 g | 18 kcal |
| 1 bottle (small) | 100 g | 18 kcal |
| 1 piece (whole) | 120 g | 22 kcal |
| 2 cup (large) | 140 g | 25 kcal |
| 1 bottle (large) | 200 g | 36 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Salad base (leafy greens, cucumber, tomato)
How do you make a salad base with leafy greens, cucumber, and tomato?
Toss washed, thoroughly dried leafy greens with sliced cucumber and tomato. Add dressing just before serving so the leaves stay crisp. A simple mix of olive oil, lemon juice, and salt works well.
Is a salad base with leafy greens, cucumber, and tomato healthy?
Yes, it provides fresh vegetables along with fiber, vitamins, and minerals. It may not be filling enough as a meal on its own, so add a protein-rich food such as beans, eggs, or grilled fish if you want a more substantial plate.
How should you wash leafy greens, cucumber, and tomato for a salad base?
Rinse the vegetables under clean running water, separating leafy greens to remove dirt between the leaves. Don’t use soap or detergent on produce. Dry the greens well before assembling the salad to help prevent it from becoming watery.
How do you keep a salad base with leafy greens, cucumber, and tomato from getting soggy?
Dry the greens thoroughly and wait to add salt and dressing until just before serving. Cut the tomato shortly before assembling the salad, since it releases juice as it sits. Keeping wet ingredients away from the leaves preserves their crunch.
Can you make a salad base with leafy greens, cucumber, and tomato ahead of time?
Yes, you can wash and dry the ingredients in advance and refrigerate them without dressing. For the crispest result, store the cut cucumber and tomato separately and combine everything shortly before serving.
How long does a prepared salad base with leafy greens, cucumber, and tomato last in the fridge?
A dressed salad is best eaten promptly because the leaves soften and the tomato releases liquid. Keep leftovers covered and refrigerated, and discard them if they have been left at room temperature for an extended time.
What dressing goes well with a salad base with leafy greens, cucumber, and tomato?
A light lemon-and-olive-oil dressing complements the fresh vegetables without overpowering them. Whisk the dressing separately and toss it with the salad just before serving; adding it early can make the greens wilt.
Should you peel cucumber for a salad base with leafy greens and tomato?
No, peeling cucumber is optional. Wash it well and leave the skin on for extra texture, or peel it if the skin seems tough or tastes bitter. Either way, slice it shortly before serving for the best crunch.
Which leafy greens work best in a salad base with cucumber and tomato?
Lettuce, spinach, arugula, and mixed salad greens all work well with cucumber and tomato. Use milder leaves for a fresh, delicate salad, or add arugula for a peppery taste. Dry the leaves thoroughly before tossing.
What can you serve with a salad base of leafy greens, cucumber, and tomato?
Serve it alongside grilled fish, roasted vegetables, or a main dish, or make it more substantial by adding chickpeas, eggs, or cooked grains. Keep any dressing separate until serving if the salad will sit on the table.
Salad base (leafy greens, cucumber, tomato) Vitamins & Minerals
Vitamins
Vitamin K
63µg · 53% DV
Vitamin A
182µg · 20% DV
Vitamin C
9.1mg · 10% DV
Folate
26.6µg · 7% DV
Minerals
Potassium ⭐
182mg · 5% DV
Manganese
0.09mg · 4% DV
Copper
0.03mg · 3% DV
Phosphorus
20mg · 3% DV
Sodium
5.6mg · 0% DV
Salad base (leafy greens, cucumber, tomato) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad base (leafy greens, cucumber, tomato)
To burn the 13 calories in 1 cup (medium) (70 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 Salad base (leafy greens, cucumber, tomato)?
A salad base of leafy greens, cucumber and tomato is a simple combination rather than a dish tied to one particular region. The vegetables bring contrasting textures: tender leaves, crisp cucumber and juicy tomato. It is commonly served as a side salad or used as a starting point for a more substantial bowl.
Across many cuisines, it pairs naturally with grilled foods, sandwiches and grain or bean dishes; a light dressing of olive oil and lemon keeps the fresh flavours prominent. It is mostly water, with some fibre and a range of vitamins and minerals, while providing just 18 calories per 100 g. Add beans, egg or another protein-rich topping when you want a more filling meal.
How Nutritious Is Salad base (leafy greens, cucumber, tomato)?
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 Salad base (leafy greens, cucumber, tomato) 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 base (leafy greens, cucumber, tomato) Contain Allergens?
No known major allergens
Which Diets Is Salad base (leafy greens, cucumber, tomato) 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 base (leafy greens, cucumber, tomato) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.