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Salad with carrot, collard greens, and lettuce Calories
Salad with carrot, collard greens, and lettuce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Salad with carrot, collard greens, and lettuce (70 g) has 20 calories. That works out to 28 calories per 100 g. It contains 3.6 g of carbs, 1 g of protein, 0.2 g of fat and 1.8 g of fiber. Its 126 µg of Vitamin K covers 105% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Salad with carrot, collard greens, and lettuce Nutrition Facts
Selected: 1 cup (medium) · 70 g
20
KCAL / 70G
Carbs
3.6g
· 1% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 20% · Fat 9%
Salad with carrot, collard greens, and lettuce nutrition facts table · 1 cup (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 1 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 Cup of Salad with carrot, collard greens, and lettuce?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 20 kcal |
| 1 cup (small) | 40 g | 11 kcal |
| 1 serving (small) | 50 g | 14 kcal |
| 100 g | 100 g | 28 kcal |
| 1 cup (large) | 100 g | 28 kcal |
| 1 serving (large) | 150 g | 42 kcal |
| 1 bottle (jumbo) | 200 g | 56 kcal |
| 1 pack (large) | 250 g | 70 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Salad with carrot, collard greens, and lettuce
How do you make a salad with carrot, collard greens, and lettuce?
To make a salad with carrot, collard greens, and lettuce, wash and dry the leaves, remove the collard stems, and slice everything thinly. Add grated carrot and toss with dressing just before serving so the lettuce stays crisp.
Can you eat collard greens raw in a salad with carrot, collard greens, and lettuce?
Yes, collard greens can be eaten raw in this salad. Remove the thick central stems, slice the leaves finely, and massage them briefly with lemon juice and a little oil to soften their texture.
What dressing goes well with a salad with carrot, collard greens, and lettuce?
A lemon-and-olive-oil dressing complements the sweet carrot and sturdy greens without overwhelming the lettuce. For a creamy option, whisk plain yogurt with lemon; add either dressing just before eating to keep the leaves from wilting.
Why does a salad with carrot, collard greens, and lettuce taste bitter?
The bitterness usually comes from mature collard leaves or their thick stems. Remove the stems, slice the leaves finely, and massage them with lemon juice; the carrot’s sweetness also helps balance the flavor.
Can you make a salad with carrot, collard greens, and lettuce ahead of time?
Yes, prepare and dry the vegetables ahead, but store the lettuce and collard greens in a covered container and keep the dressing separate. Add the grated carrot, salt, and dressing shortly before serving for the freshest texture.
How long does a salad with carrot, collard greens, and lettuce last in the fridge?
Undressed salad with thoroughly dried leaves can keep in a covered container in the refrigerator for about a day. Once dressed, the lettuce wilts quickly, so eat it promptly and discard salad left at room temperature for too long.
How should you wash the ingredients for a salad with carrot, collard greens, and lettuce?
Separate the lettuce and collard leaves and rinse them well under cool running water; wash the carrot before peeling or grating it. Dry the leaves thoroughly with a clean towel or salad spinner so the dressing does not become watery.
What can you add to a salad with carrot, collard greens, and lettuce?
Cucumber, tomato, fresh herbs, or toasted nuts work well with this combination. For a more substantial meal, add chickpeas or a boiled egg; slice additions small enough to mix evenly with the sturdy collards and lettuce.
What should you serve with a salad with carrot, collard greens, and lettuce?
Serve this salad alongside grilled fish or chicken, soup, or a bean-based main dish. Its crisp vegetables and lemon dressing balance richer foods, while adding chickpeas can make the salad itself more filling.
Is a salad with carrot, collard greens, and lettuce good for you?
Yes, it is a useful way to include several vegetables in a meal. Carrot, collard greens, and lettuce provide different plant compounds and fiber; a dressing with modest amounts of oil keeps the vegetables’ fresh flavors prominent.
Salad with carrot, collard greens, and lettuce Vitamins & Minerals
Vitamins
Vitamin K
126µg · 105% DV
Vitamin A
294µg · 33% DV
Vitamin C
19.6mg · 22% DV
Folate
42µg · 11% DV
Minerals
Manganese
0.21mg · 9% DV
Potassium ⭐
231mg · 7% DV
Calcium
63mg · 6% DV
Copper
0.05mg · 6% DV
Sodium
27mg · 1% DV
Salad with carrot, collard greens, and lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad with carrot, collard greens, and lettuce
To burn the 20 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 with carrot, collard greens, and lettuce?
Salad with carrot, collard greens, and lettuce combines grated or thinly sliced carrot with leafy collards and crisp lettuce. It is a simple mixed salad rather than a dish tied to one particular place; finely shredding the collards makes their sturdy leaves easier to eat raw.
Across English-speaking kitchens, it works as a fresh side for grilled food or a light lunch, dressed with lemon or a vinaigrette. Lettuce keeps the mix crisp, carrot adds gentle sweetness, and collards bring a more robust leafy flavour. At 28 calories per 100 g, it is a light, vegetable-forward choice that also provides fibre. Use dressing sparingly for a lighter side, or add beans, grains, or a protein to make it more substantial.
How Nutritious Is Salad with carrot, collard greens, and lettuce?
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 with carrot, collard greens, and lettuce 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 with carrot, collard greens, and lettuce Contain Allergens?
No known major allergens
Which Diets Is Salad with carrot, collard greens, and lettuce 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 with carrot, collard greens, and lettuce Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.