1 cup (medium) of Salad with low olive oil (80 g) has 44 calories. That works out to 55 calories per 100 g. It contains 5.2 g of carbs, 1 g of protein, 2 g of fat and 1.6 g of fiber. Its 280 µg of Vitamin A covers 31% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Salad with low olive oil?

A salad with little olive oil is a simple mix of crisp lettuce, cucumber, tomato and thinly sliced red onion, lightly dressed so the vegetables remain the focus. The combination is common around the Mediterranean, where salads often accompany everyday meals rather than stand alone as a formal course.

Fresh and crunchy, it works alongside grilled fish, beans or a sandwich, and can also be served as a light lunch. With just a little oil, it is mostly vegetables and relatively low in energy; a typical 80 g serving provides about 44 calories. Add lemon juice or herbs for more brightness, or include chickpeas if you want a more substantial bowl.

Salad with low olive oil Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.5g

· 2% DV

Protein

1.2g

· 2% DV

Fat

2.5g

· 3% DV

Fiber

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 49% · Protein 9% · Fat 42%

Salad with low olive oil Vitamins & Minerals

Vitamins

Vitamin A

350µg · 39% DV

Vitamin K

45µg · 38% DV

Vitamin C

18mg · 20% DV

Folate

35µg · 9% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Calcium

35mg · 4% DV

Phosphorus

28mg · 4% DV

How Nutritious Is Salad with low olive oil?

Nutrient density

High

75/ 100

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

46/ 100

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.

Salad with low olive oil Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salad with low olive oil

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Salad with low 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 with low olive oil Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Salad with low 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 with low olive oil Fat Profile

SATURATED

0.35g

MONOUNSATURATED

1.6g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 5.5:1

Above the ideal 4:1 (5.5:1).

Compare Salad with low olive oil

🥗vs🍅

Salad with low olive oil vs Tomato37 kcal more per 100 g

→🥗vs🥗

Salad with low olive oil vs Mixed Green Salad37 kcal more per 100 g

→🥗vs🫑

Salad with low olive oil vs Red Pepper24 kcal more per 100 g

→🥗vs🥄

Salad with low olive oil vs Boiled Beetroot11 kcal more per 100 g

→

Foods Similar to Salad with low olive oil

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Salad with low olive oil

What goes in a salad with little olive oil?

A salad with little olive oil commonly combines crisp lettuce, cucumber, tomato and thinly sliced red onion, with just enough oil to lightly coat the vegetables. Lemon juice, vinegar or herbs are optional additions rather than essential ingredients.

How do you make a salad with little olive oil?

Wash and thoroughly dry the lettuce, cucumber, tomato and onion, then slice or chop them into bite-size pieces. Toss with a small amount of olive oil and, if desired, lemon juice or vinegar just before serving.

Is a salad with little olive oil good for weight loss?

A salad with little olive oil can add volume and vegetables to a meal without a heavy dressing, which may help you feel satisfied. It does not cause weight loss by itself, and calorie-dense toppings can change the meal considerably.

How do you keep a salad with little olive oil crisp?

Keep the vegetables for a salad with little olive oil dry and chilled, and add the oil, salt and acidic dressing just before eating. Salt and dressing draw moisture from cut vegetables, making lettuce limp and the salad watery.

Can you make a salad with little olive oil ahead of time?

Yes, you can prepare the washed and chopped vegetables for a salad with little olive oil ahead of time, but store them undressed in a sealed container in the refrigerator. Add the oil and any lemon juice or vinegar right before serving.

What dressing works best for a salad with little olive oil?

A simple lemon-and-olive-oil dressing suits a salad with little olive oil without masking the fresh vegetables. Whisk a small amount of oil with lemon juice or vinegar, then season lightly; herbs or black pepper add flavor without needing a creamy sauce.

What should you serve with a salad with little olive oil?

A salad with little olive oil pairs well with grilled fish, chicken, beans, or a grain-based main dish. Its fresh, lightly dressed vegetables balance richer foods and work as a side rather than making the meal feel overly heavy.

Can you use a different onion in a salad with little olive oil?

Yes, you can use spring onion or omit the onion in a salad with little olive oil. Spring onion has a milder bite; adding fresh parsley or dill can bring extra flavor if you leave the onion out.

Can you eat a salad with little olive oil every day?

Yes, a salad with little olive oil can be part of everyday meals, especially when you vary the vegetables. Rotate ingredients and pair the salad with a source of protein or a more substantial dish so it contributes to a satisfying meal.

Does adding a little olive oil help a salad with little olive oil taste better?

Yes, a small amount of olive oil can round out the sharpness of lemon or vinegar and carry the flavor of herbs across the vegetables. Toss it evenly rather than pouring it in one spot, so a little coats the whole salad.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026