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Salad (Lettuce, Carrot, Arugula) Calories
Low calorie, high fiber, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Salad (Lettuce, Carrot, Arugula) Nutrition Facts
Selected: 100 g
28
KCAL / 100G
Carbs
5.1g
· 73%
Protein
1.2g
· 17%
Fat
0.3g
· 10%
Fiber
2.1g
Salad (Lettuce, Carrot, Arugula) Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
450µg · 50% DV
Folate
60µg · 15% DV
Vitamin C
13mg · 14% DV
Minerals
Potassium ⭐
310mg · 9% DV
Calcium
55mg · 6% DV
Iron
1mg · 6% DV
Phosphorus
32mg · 5% DV
Salad (Lettuce, Carrot, Arugula) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad (Lettuce, Carrot, Arugula) 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 (Lettuce, Carrot, Arugula) Contain Allergens?
No known major allergens
Which Diets Is Salad (Lettuce, Carrot, Arugula) 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 (Lettuce, Carrot, Arugula) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salad (Lettuce, Carrot, Arugula)
Salad (Lettuce, Carrot, Arugula) — Frequently Asked Questions
Can a lettuce, carrot, and arugula salad replace a full meal?
On its own, it is usually too light to keep most people full for long. Adding a protein source and some healthy fat makes it more balanced and satisfying.
Why does arugula sometimes taste bitter, and how can I balance it?
Arugula naturally contains peppery, mustard-like compounds, and the bitterness can become stronger as the leaves mature. Acidic or slightly sweet additions like lemon, olive oil, or carrot help soften that sharp taste.
Is this salad better before or after a workout?
A very large raw salad right before training may feel heavy for some people because fiber can slow digestion. After exercise, it works better as part of a meal that also includes protein.
Can I prepare this salad in advance?
Yes, but keep the dressing separate until serving to prevent the leaves from going limp. Washed and thoroughly dried ingredients hold up better in the refrigerator.
How long does a cut salad stay fresh in the fridge?
It depends on how dry it is and whether dressing has been added, but the texture is usually best within 1 to 2 days. Carrot keeps longer, while lettuce and arugula wilt faster.
Can this salad be frozen?
Usually no, because lettuce and arugula lose their crisp texture and release water after thawing. Carrot can be frozen for cooked dishes, but not for a fresh salad mix.
Should I add oil to this salad?
A small amount of oil can help your body absorb fat-soluble compounds such as beta-carotene from carrot more effectively. You can still eat it without oil, but the meal may be less satisfying.
Is it okay to eat this salad late at night?
Yes, for most people it is a light evening option. If raw vegetables tend to cause bloating for you, a smaller portion may be more comfortable.
Can this salad help with constipation?
Its fiber and water content can support regular bowel habits as part of an overall balanced diet. Drinking enough fluids during the day also matters.
Who should be careful with this salad?
People taking blood thinners should avoid making sudden large changes in their intake of leafy greens because vitamin K consistency matters. Those with sensitive digestion may also tolerate smaller portions of raw arugula and lettuce better.
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Nutrition data compiled from USDA FoodData Central and scientific sources.