100 g of Salad (Olive Oil, Lemon) has 85 calories. It contains 4.5 g of carbs, 1.3 g of protein, 7.1 g of fat and 1.7 g of fiber. Its 45 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Salad (Olive Oil, Lemon)?

Salad (Olive Oil, Lemon) is a simple mix of chopped fresh vegetables and leafy greens dressed with olive oil and lemon juice. The exact ingredients vary with the season and the cook; tomatoes, cucumber and lettuce are common choices. It is a flexible side rather than a dish tied to one specific origin.

The vegetables stay juicy and crisp, while the oil adds a smooth richness and lemon brings a bright, tart finish. It is served alongside meals in many cuisines, or made into a light lunch with bread, beans or another protein-rich addition. The vegetables contribute water and fibre, while most of the dressing’s energy comes from the oil; a 100 g serving has about 85 calories. For a lighter version, use just enough oil to coat the vegetables.

Salad (Olive Oil, Lemon) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.5g

· 2% DV

Protein

1.3g

· 3% DV

Fat

7.1g

· 9% 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 21% · Protein 6% · Fat 73%

Salad (Olive Oil, Lemon) Vitamins & Minerals

Vitamins

Vitamin K

45µg · 38% DV

Vitamin A

180µg · 20% DV

Vitamin C

14mg · 16% DV

Folate

35µg · 9% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

180mg · 5% DV

Phosphorus

27mg · 4% DV

Calcium

32mg · 3% DV

How Nutritious Is Salad (Olive Oil, Lemon)?

Nutrient density

High

65/ 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

42/ 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 (Olive Oil, Lemon) 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 (Olive Oil, Lemon)

To burn the 85 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

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

Is Salad (Olive Oil, Lemon) 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 (Olive Oil, Lemon) 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 (Olive Oil, Lemon) 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 (Olive Oil, Lemon) Fat Profile

SATURATED

MONOUNSATURATED

5.1g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 7.9:1

Above the ideal 4:1 (7.9:1).

Compare Salad (Olive Oil, Lemon)

🥗vs🍅

Salad (Olive Oil, Lemon) vs Tomato67 kcal more per 100 g

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Salad (Olive Oil, Lemon) vs Mixed Green Salad67 kcal more per 100 g

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Salad (Olive Oil, Lemon) vs Red Pepper54 kcal more per 100 g

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Salad (Olive Oil, Lemon) vs Boiled Beetroot41 kcal more per 100 g

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Foods Similar to Salad (Olive Oil, Lemon)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Salad (Olive Oil, Lemon)

How do you make a salad with olive oil and lemon?

A salad with olive oil and lemon is made by tossing chopped fresh vegetables and leafy greens with olive oil and lemon juice. Wash and dry the produce first, then dress it just before serving to keep the leaves crisp.

What vegetables go in a salad with olive oil and lemon?

A salad with olive oil and lemon commonly includes leafy greens, tomatoes, and cucumber, with onion or fresh herbs as optional additions. Use vegetables that are fresh and crisp, and cut them into similarly sized pieces for easy serving.

How do you make the lemon and olive oil dressing for salad?

Whisk lemon juice with olive oil, then season the dressing with salt and pepper to taste. Add it gradually to the salad and toss, so the vegetables are coated without collecting excess dressing at the bottom of the bowl.

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

Yes, you can wash and chop the ingredients for a salad with olive oil and lemon ahead of time, but keep the dressing separate. Lemon juice and salt draw moisture from vegetables, while dressed leafy greens wilt quickly.

How long does a salad with olive oil and lemon last in the fridge?

A dressed salad with olive oil and lemon is best eaten the same day because the leaves soften and the vegetables release liquid. Undressed chopped vegetables can generally be kept in a covered container in the refrigerator and used the next day.

What goes well with a salad with olive oil and lemon?

A salad with olive oil and lemon pairs well with grilled fish, chicken, or meat, and can also accompany grain or bean dishes. Its bright dressing adds freshness beside richer mains without overpowering their flavors.

How do you keep a salad with olive oil and lemon from getting soggy?

To keep a salad with olive oil and lemon from getting soggy, dry the greens thoroughly and add the dressing just before eating. Store cut vegetables and dressing separately, and avoid leaving salted tomatoes mixed with the leaves.

Can you use bottled lemon juice in a salad with olive oil and lemon?

Yes, bottled lemon juice can be used in a salad with olive oil and lemon, but freshly squeezed juice usually tastes brighter. Start with a little bottled juice, taste the dressing, and adjust before tossing it with the vegetables.

Should you put lemon or olive oil on a salad first?

For a salad with olive oil and lemon, mix the lemon juice and olive oil together before adding the dressing. This helps distribute the flavors evenly; if adding them separately, toss the salad well between additions.

How can you add protein to a salad with olive oil and lemon?

Add chickpeas, beans, egg, grilled chicken, or fish to make a salad with olive oil and lemon more filling. Drain cooked beans well and add warm ingredients shortly before serving so they do not wilt the greens.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026