1 cup (medium) of Raw Salad (80 g) has 18 calories. That works out to 22 calories per 100 g. It contains 3.4 g of carbs, 1 g of protein, 0.2 g of fat and 1.7 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Raw Salad?

Raw Salad brings together uncooked vegetables such as lettuce, cucumber, tomato, carrot and onion. The exact mix varies with the season and what is on hand, but the vegetables are usually chopped or sliced and served fresh, so their individual colours and textures remain distinct.

It works as a crisp side with everyday meals, grilled foods or sandwiches, and can also make a simple base for a larger salad bowl. A light dressing of lemon juice or vinegar and olive oil complements the vegetables without hiding their fresh, mildly sweet and tangy flavours. Raw Salad is low in calories and provides fibre; add beans, grains, eggs or another protein-rich topping when you want it to make a more filling meal.

Raw Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.2g

· 2% 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 72% · Protein 21% · Fat 7%

Raw Salad Vitamins & Minerals

Vitamins

Vitamin K

60µg · 50% DV

Vitamin A

350µg · 39% 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 Raw Salad?

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.

Raw Salad 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 Raw Salad

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 Raw Salad 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 Raw Salad 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 Raw Salad 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

Raw Salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 1.5:1

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

Compare Raw Salad

🥗vs🍅

Raw Salad vs Tomato4 kcal more per 100 g

→🥗vs🥗

Raw Salad vs Mixed Green Salad4 kcal more per 100 g

→🥗vs🫑

Raw Salad vs Red Pepper9 kcal fewer per 100 g

→🥗vs🥄

Raw Salad vs Boiled Beetroot22 kcal fewer per 100 g

→

Foods Similar to Raw Salad

🍅

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 Raw Salad

Is raw salad good for you?

Yes, raw salad is a practical way to add a variety of vegetables to a meal. Lettuce, cucumber, tomato, carrot, and onion each bring a different texture and nutrients; a balanced meal still needs more than salad alone.

How do you keep raw salad crisp?

Keep raw salad crisp by drying the vegetables thoroughly and storing them covered in the refrigerator without dressing. Add salt, lemon juice, or other dressing just before serving, since moisture and acidity make cut vegetables soften faster.

Can you make raw salad ahead of time?

Yes, you can prep raw salad ingredients ahead, but keep them separate from the dressing. Wash and dry the vegetables, store them in a sealed container in the refrigerator, and cut tomatoes or add dressing closer to serving.

What dressing goes well with raw salad?

A simple lemon-and-olive-oil dressing goes well with raw salad and lets the vegetables’ fresh flavors come through. Mix it just before serving; creamy or sweet bottled dressings can weigh down the crisp vegetables.

How long does raw salad last in the fridge?

Raw salad is best eaten the day it is made. An undressed salad kept covered in the refrigerator may remain usable for about a day, but cut tomatoes and leafy greens can quickly turn soft; discard it if it smells off or looks spoiled.

Can raw salad cause bloating?

Yes, raw salad can cause bloating in some people, particularly when it contains a lot of raw onion or when you eat a large portion quickly. Try a smaller serving, chew slowly, and notice whether a particular ingredient triggers symptoms.

Does raw salad help with weight loss?

Raw salad can help build a filling meal around vegetables, but it does not cause weight loss by itself. Add a protein source such as beans, eggs, or grilled chicken, and be mindful that generous amounts of dressing add substantial energy.

What protein can you add to raw salad to make it a meal?

Add chickpeas, lentils, boiled eggs, tofu, or grilled chicken to turn raw salad into a more satisfying meal. These toppings pair well with lettuce, cucumber, tomato, carrot, and onion while adding protein that plain vegetables lack.

Should you wash raw salad vegetables before cutting them?

Yes, wash raw salad vegetables under clean running water before cutting them. Washing first helps keep dirt and germs on the outside from spreading to the cut surfaces; dry the produce with a clean towel before chopping.

Why does raw salad turn soggy?

Raw salad turns soggy when cut vegetables release water, especially tomatoes and cucumbers, or when dressing sits on the leaves. Keep juicy ingredients and dressing separate until serving, and add salt at the last moment.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026