1 bottle (medium) of Salad (no oil, no salt) (120 g) has 22 calories. That works out to 18 calories per 100 g. It contains 3.8 g of carbs, 1.3 g of protein, 0.2 g of fat and 2 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, no salt)?

Salad (no oil, no salt) is a simple mix of raw chopped vegetables, here typically crisp lettuce, cucumber, tomato and onion. It is an everyday side rather than a dish tied to one specific place, and leaving out oil and salt keeps the vegetables’ fresh flavours in the foreground.

The lettuce and cucumber bring crunch and coolness, while tomato adds juiciness and onion a little bite. Serve it alongside lunch or dinner, from a home-cooked meal to grilled foods, or add lemon and fresh herbs for extra brightness without dressing it with oil or salt. It is mostly a light, water-rich vegetable side, with fibre and very little fat, and suits anyone looking for a simple way to add raw vegetables to a meal.

Salad (no oil, no salt) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

1.1g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 67% · Protein 23% · Fat 10%

Salad (no oil, no salt) Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

350µg · 39% DV

Folate

60µg · 15% DV

Vitamin C

12mg · 13% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Calcium

38mg · 4% DV

Phosphorus

28mg · 4% DV

How Nutritious Is Salad (no oil, no salt)?

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

48/ 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, no salt) 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, no salt)

To burn the 18 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

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, no salt) 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 (no oil, no salt) 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, no salt) 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, no salt) 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, no salt)

🥗vs🍅

Salad (no oil, no salt) vs TomatoSame calories per 100 g

→🥗vs🥗

Salad (no oil, no salt) vs Mixed Green SaladSame calories per 100 g

→🥗vs🫑

Salad (no oil, no salt) vs Red Pepper13 kcal fewer per 100 g

→🥗vs🥄

Salad (no oil, no salt) vs Boiled Beetroot26 kcal fewer per 100 g

→

Foods Similar to Salad (no oil, no salt)

🍅

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, no salt)

What vegetables are in salad without oil or salt?

Salad without oil or salt can be made with lettuce, cucumber, tomato, and onion. The pictured combination is a simple chopped raw-vegetable salad, but you can vary the vegetables while keeping the preparation free of dressing, oil, and salt.

How do you keep salad without oil or salt from getting soggy?

Keep salad without oil or salt crisp by drying the vegetables thoroughly and chopping them close to serving time. Tomatoes and cucumbers release water as they sit, so store them separately from the lettuce if you are preparing the salad ahead.

Does salad without oil or salt need a dressing?

No, salad without oil or salt does not need a dressing to be served. Lemon juice, vinegar, or chopped herbs can add flavor without oil or salt; add them just before eating so the vegetables stay crisp.

Can you prepare salad without oil or salt ahead of time?

Yes, you can prep salad without oil or salt ahead by washing and drying the vegetables and storing them in a covered container in the refrigerator. For the freshest texture, keep chopped tomatoes and cucumbers separate and combine everything shortly before serving.

Should you wash lettuce for salad without oil or salt?

Yes, wash lettuce and all other vegetables for salad without oil or salt under clean running water before cutting. Separate the lettuce leaves to rinse away grit, then dry them well; washing after chopping can make the salad watery.

Can you freeze salad without oil or salt?

No, salad without oil or salt does not freeze well. Lettuce, cucumber, and tomato become limp and watery after thawing, so make only what you can use fresh and keep any uncut vegetables refrigerated.

What goes well with salad without oil or salt?

Salad without oil or salt pairs well with grilled chicken, fish, eggs, beans, or soup. Adding one of these alongside it makes the meal more substantial while the salad provides a fresh, crunchy contrast.

Can salad without oil or salt be a full meal?

Yes, salad without oil or salt can form part of a full meal, but the vegetables alone may not keep you full for long. Add a protein-rich food such as beans, eggs, tofu, chicken, or fish and, if wanted, a grain or bread.

Why does salad without oil or salt taste bland?

Salad without oil or salt can taste mild because it has no dressing or seasoning to amplify the vegetables. Use ripe tomatoes, fresh herbs, lemon juice, vinegar, or black pepper to bring out flavor without adding oil or salt.

Does salad without oil or salt help absorb vitamins?

Some vitamins in salad vegetables, including vitamins A and K, are absorbed better when eaten with a source of fat. Salad without oil or salt still supplies vegetables and fiber; having it alongside foods containing fat can support absorption of these fat-soluble vitamins.

Have another question about Salad (no oil, no salt)?

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