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Salad (lemon, olive oil) Calories
A light, nutritious salad made with fresh vegetables, lemon juice, and olive oil.
CALORIES
GI
POTASSIUM
FIBER
Salad (lemon, olive oil) Nutrition Facts
Selected: 100 g
80
KCAL / 100G
Carbs
4.5g
· 23%
Protein
1.2g
· 6%
Fat
6.2g
· 71%
Fiber
1.8g
Salad (lemon, olive oil) Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Vitamin A
220µg · 24% DV
Vitamin C
18mg · 20% DV
Vitamin E
1.6mg · 11% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Calcium
36mg · 4% DV
Phosphorus
28mg · 4% DV
Salad (lemon, olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad (lemon, olive oil) 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 Salad (lemon, olive oil) Contain Allergens?
No known major allergens
Which Diets Is Salad (lemon, olive oil) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salad (lemon, olive oil) Fat Profile
SATURATED
0.9g
MONOUNSATURATED
4.2g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Foods Similar to Salad (lemon, olive oil)
Salad (lemon, olive oil) — Frequently Asked Questions
How long does a lemon and olive oil salad stay fresh?
Once dressed, it is best eaten the same day because lemon and salt make the vegetables release water and soften. If you store the dressing separately, the salad ingredients usually stay crisp longer in the fridge.
Can I prep this salad in advance?
Yes, but wash and dry the vegetables thoroughly and add the dressing just before serving. That helps prevent sogginess and keeps the texture fresher.
Does using vinegar instead of lemon make a big nutrition difference?
Usually not a major one; both mainly add acidity and flavor. The better choice often depends more on taste, stomach sensitivity, and what you are serving it with.
Why is olive oil considered important in salad?
Olive oil improves mouthfeel and can help the body absorb some fat-soluble compounds from vegetables. It can also make the salad feel more satisfying.
Can this salad count as a full meal?
On its own, it may be too light for many people. Adding a protein source such as beans, tofu, eggs, cheese, fish, or chicken makes it more balanced and filling.
Is this salad better before or after a workout?
A large salad with oil can feel heavy for some people right before training. After a workout, it often works better alongside a protein-rich food.
Can eating salad at night cause bloating?
It can for some people, especially with large portions of raw vegetables. If you notice discomfort, try a smaller portion or choose softer, easier-to-digest vegetables.
Does lemon in salad help with iron absorption?
Yes, the vitamin C in lemon can help improve absorption of non-heme iron from plant foods. That is one reason salad pairs well with beans, lentils, and leafy greens.
When should I add salt to salad?
Adding salt too early can draw out water and make the salad wilt faster. For a crisper texture, add it right before serving.
Can I freeze a lemon and olive oil salad?
Usually no. Freezing and thawing damage the texture of raw vegetables and often leave the salad watery and limp.
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Nutrition data compiled from USDA FoodData Central and scientific sources.