1 bottle (medium) of Salad (No Oil) (120 g) has 26 calories. That works out to 22 calories per 100 g. It contains 4.8 g of carbs, 1.4 g of protein, 0.2 g of fat and 2.5 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Salad (No Oil)?

Salad (no oil) is a simple mix of fresh vegetables—often crisp lettuce, tomato, cucumber, onion and parsley—served without an oil-based dressing. The ingredients vary with the season and what is on hand, so it works as an easy everyday side rather than a fixed regional recipe.

The leaves are crunchy, the cucumber and tomato add juiciness, and onion brings a sharper note. It can accompany grilled food, soup or a sandwich, or serve as a light lunch with beans or another protein added. This is a low-calorie, fibre-containing choice, with 22 calories per 100 g. For extra flavour without oil, dress it with lemon juice, vinegar, herbs or a little pepper just before serving.

Salad (No Oil) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

1.2g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 71% · Protein 21% · Fat 8%

Salad (No Oil) Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

350µg · 39% DV

Vitamin C

18mg · 20% DV

Folate

60µg · 15% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Calcium

38mg · 4% DV

Phosphorus

28mg · 4% DV

How Nutritious Is Salad (No Oil)?

Nutrient density

Very high

80/ 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

50/ 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 (No 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 (No Oil)

To burn the 22 calories in 100 g:

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

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

Is Salad (No 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 (No 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 (No Oil) 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 (No Oil) Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 0.7:1

Below the ideal 4:1 — a good omega balance.

Compare Salad (No Oil)

🥗vs🍅

Salad (No Oil) vs Tomato4 kcal more per 100 g

→🥗vs🥗

Salad (No Oil) vs Mixed Green Salad4 kcal more per 100 g

→🥗vs🫑

Salad (No Oil) vs Red Pepper9 kcal fewer per 100 g

→🥗vs🥄

Salad (No Oil) vs Boiled Beetroot22 kcal fewer per 100 g

→

Foods Similar to Salad (No 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 (No Oil)

How do you make an oil-free salad?

To make an oil-free salad, toss chopped lettuce, tomatoes, cucumber and onion with fresh herbs. Add lemon juice or vinegar just before serving so the vegetables stay crisp and the salad does not turn watery.

What dressing can you use on an oil-free salad?

An oil-free salad works well with lemon juice or vinegar mixed with mustard, garlic and a little water. For a creamy option, thin tahini with lemon juice and water, then season it with pepper or herbs.

How can you make an oil-free salad taste good?

Fresh herbs, black pepper, sumac, mustard, garlic and a squeeze of citrus bring flavor to an oil-free salad without relying on oil. Add salt shortly before eating, since it draws moisture from chopped vegetables.

Does an oil-free salad help with weight loss?

An oil-free salad can support a weight-loss plan by adding satisfying vegetables to a meal without a rich dressing. It is not a complete meal on its own for everyone, so pair it with beans, eggs or another protein if you need lasting fullness.

How long does an oil-free salad last in the fridge?

An assembled oil-free salad is best eaten within a day, since tomatoes and cucumbers release liquid and soften. Store it in a sealed container without salt or dressing, and add those just before serving.

Can you make an oil-free salad ahead of time?

Yes, you can wash and chop the ingredients for an oil-free salad ahead, but keep juicy vegetables and dressing separate when possible. Store everything covered in the fridge and combine it shortly before eating to preserve its texture.

How do you keep an oil-free salad from getting soggy?

Dry the greens thoroughly and keep the salt, lemon juice and dressing out of an oil-free salad until serving. If preparing it in advance, store the dressing separately and place a paper towel in the container to absorb excess moisture.

How do you make an oil-free salad more filling?

Add chickpeas, lentils, beans, eggs or grilled chicken to make an oil-free salad more filling. These additions turn a bowl of vegetables into a more substantial meal without needing an oily dressing.

Should you wash lettuce for an oil-free salad?

Yes, rinse lettuce leaves and herbs under clean running water before adding them to an oil-free salad. Dry them well afterward; wet leaves dilute the dressing and make the other ingredients less crisp.

What can you serve with an oil-free salad?

An oil-free salad pairs well with grilled fish, chicken, beans, pasta or a grain bowl. Its fresh, tangy flavors balance richer main dishes, while adding legumes or a protein makes it work as part of a lighter meal.

Have another question about Salad (No Oil)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026