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Salad (lettuce, tomato, cucumber, cheese) Calories
Low calorie, high fiber, rich in vitamins and minerals, cheese adds protein and calcium
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salad (lettuce, tomato, cucumber, cheese) (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 7.7 g of carbs, 4.8 g of protein, 4.8 g of fat and 2.3 g of fiber. Its 57 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Salad (lettuce, tomato, cucumber, cheese) Nutrition Facts
Selected: 1 serving (medium) · 150 g
98
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
4.8g
· 10% DV
Fat
4.8g
· 6% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 21% · Fat 46%
Salad (lettuce, tomato, cucumber, cheese) nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 4.8 g | 10% |
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 Serving of Salad (lettuce, tomato, cucumber, cheese)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 98 kcal |
| 1 piece (mini) | 50 g | 33 kcal |
| 1 serving (extra small) | 75 g | 49 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (small) | 100 g | 65 kcal |
| 1 serving (extra large) | 200 g | 130 kcal |
| 1 serving (large) | 250 g | 163 kcal |
| 1 serving (double) | 300 g | 195 kcal |
| 1 bottle (jumbo) | 400 g | 260 kcal |
| 1 serving (triple) | 450 g | 293 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Salad (lettuce, tomato, cucumber, cheese)
What goes in a lettuce, tomato, cucumber and cheese salad?
A lettuce, tomato, cucumber and cheese salad combines washed, dried lettuce with sliced tomato and cucumber, plus crumbled or cubed cheese. Add dressing just before serving so the vegetables stay crisp.
What cheese works best in salad?
Feta or another crumbly, salty cheese works well in salad because it contrasts with cool cucumber and juicy tomato. Use a milder cheese if you want the vegetables’ flavor to stand out.
How do you make a simple dressing for salad?
A simple dressing for salad is olive oil mixed with lemon juice or vinegar. Pour it over the vegetables just before serving; taste first, since salty cheese may mean you need little or no added salt.
Should you dress salad before serving?
No, dress salad just before serving. Salt and acidic ingredients draw moisture from lettuce, tomato and cucumber, making them limp and watery if they sit together for too long.
How do you keep salad from getting soggy?
Dry the lettuce, tomato and cucumber thoroughly after washing, and keep the dressing separate until mealtime. Store the prepared vegetables in a covered container in the refrigerator rather than leaving them at room temperature.
How long does salad with cheese keep in the refrigerator?
Salad with cheese is best eaten the day it is made. Refrigerate leftovers promptly in a covered container, and discard them if they have been left out for an extended period or look or smell off.
Can you make salad ahead for lunch?
Yes, you can prep salad ahead for lunch by washing and drying the vegetables and storing them separately from the cheese and dressing. Assemble and dress it shortly before eating to preserve its texture.
What should you serve with salad?
Serve this salad alongside grilled chicken, fish, beans or a grain dish for a balanced plate. Because it includes cheese, it can also accompany soup or a sandwich as a fresh side.
Is salad filling enough to be a meal?
This salad can make a light meal, but lettuce, tomato and cucumber alone may not keep you full for long. The cheese adds some protein; pair it with beans, eggs or whole-grain bread for a more substantial meal.
Can eating salad help with weight loss?
Salad can support a weight-loss eating plan when it replaces a heavier meal or side, but it does not cause weight loss by itself. Keep added dressing modest and include enough protein to make the meal satisfying.
Salad (lettuce, tomato, cucumber, cheese) Vitamins & Minerals
Vitamins
Vitamin K
57µg · 48% DV
Vitamin A
270µg · 30% DV
Vitamin C
21mg · 23% DV
B12
0.45µg · 19% DV
Minerals
Sodium
315mg · 14% DV
Calcium
135mg · 14% DV
Phosphorus
83mg · 12% DV
Potassium ⭐
315mg · 9% DV
Salad (lettuce, tomato, cucumber, cheese) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad (lettuce, tomato, cucumber, cheese)
To burn the 98 calories in 1 serving (medium) (150 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 (lettuce, tomato, cucumber, cheese)?
This simple salad brings together chopped lettuce, tomato and cucumber with pieces of cheese. It is an easy fresh side to assemble at home, with no single origin tied to this everyday combination; the cheese can be whatever suits your table.
Serve it alongside a main meal, as part of a light lunch, or add bread and eggs to make it more substantial. Crisp vegetables balance the softer, savoury cheese, which also contributes protein and calcium; the vegetables provide fibre and a range of vitamins and minerals. At 65 calories per 100 g, it makes a light base for a meal. Keep it that way with a modest amount of dressing, or add extra vegetables for more volume.
How Nutritious Is Salad (lettuce, tomato, cucumber, cheese)?
Nutrient density
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 (lettuce, tomato, cucumber, cheese) 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 (lettuce, tomato, cucumber, cheese) Contain Allergens?
Contains these allergens:
Which Diets Is Salad (lettuce, tomato, cucumber, cheese) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salad (lettuce, tomato, cucumber, cheese) Fat Profile
SATURATED
2.55g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.