1 serving (medium) of Salad with olive oil (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 5.4 g of carbs, 1.4 g of protein, 7.8 g of fat and 2.2 g of fiber. Its 384 µg of Vitamin A covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Salad with olive oil?

Salad with olive oil is a simple combination of fresh vegetables—often lettuce, tomato, cucumber and onion—tossed with olive oil. It fits naturally into Mediterranean-style cooking, though the vegetables and seasonings vary with the season and the cook; lemon juice or herbs are common additions.

The vegetables stay crisp while the oil adds a smooth, fruity richness. In Mediterranean meals it is often served alongside grilled foods, grains or other shared dishes, and it works just as well as a fresh side at everyday tables elsewhere. It is mostly vegetables, with a little fat from the dressing; the listed 6.5 g of fat per 100 g reflects the oil. For a lighter bowl, use a measured drizzle and add lemon for brightness.

Salad with olive oil Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.5g

· 2% DV

Protein

1.2g

· 2% DV

Fat

6.5g

· 8% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 22% · Protein 6% · Fat 72%

Salad with olive oil Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin K

38µg · 32% DV

Vitamin C

14mg · 16% DV

Vitamin E

1.8mg · 12% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

27mg · 4% DV

Calcium

32mg · 3% DV

How Nutritious Is Salad with olive oil?

Nutrient density

High

70/ 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 with 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 olive oil

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 with 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 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 olive 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 with olive oil Fat Profile

SATURATED

1.1g

MONOUNSATURATED

4.6g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 18.3:1

Above the ideal 4:1 (18.3:1).

Compare Salad with olive oil

🥗vs🍅

Salad with olive oil vs Tomato67 kcal more per 100 g

→🥗vs🥗

Salad with olive oil vs Mixed Green Salad67 kcal more per 100 g

→🥗vs🫑

Salad with olive oil vs Red Pepper54 kcal more per 100 g

→🥗vs🥄

Salad with olive oil vs Boiled Beetroot41 kcal more per 100 g

→

Foods Similar to Salad with 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 olive oil

Is salad with olive oil good for you?

Yes, salad with olive oil can be a nourishing way to eat vegetables. Olive oil adds unsaturated fat and helps carry the flavor of the vegetables, while the salad’s overall value depends on what else is added and how it is served.

How do you make salad with olive oil taste better?

Season salad with olive oil with salt, black pepper, and a little lemon juice or vinegar to bring out the vegetables’ flavor. Fresh herbs such as parsley or mint add brightness, and adding the dressing just before serving keeps the leaves crisp.

Which olive oil works best in a salad with olive oil?

Extra-virgin olive oil works well in salad with olive oil because its fresh, fruity flavor is noticeable without cooking. Choose a milder oil if you want the lettuce, tomato, and cucumber to remain the main flavors.

Should you add olive oil before or after lemon to salad with olive oil?

Mix the lemon juice with the olive oil before dressing salad with olive oil, or add both just before serving. Whisking them together helps distribute the sharpness more evenly, though the mixture will separate if left standing.

Can you prepare salad with olive oil ahead of time?

Yes, you can prepare the vegetables for salad with olive oil ahead of time, but keep them dry and store the dressing separately. Toss everything together shortly before serving so the lettuce stays crisp and the tomatoes do not release as much juice.

How long does salad with olive oil keep in the refrigerator?

Salad with olive oil is best eaten soon after it is dressed because the leaves soften and the vegetables release liquid. Refrigerate leftovers promptly in a covered container and aim to eat them by the next day, checking that the vegetables still look and smell fresh.

Why does dressing slide off salad with olive oil?

Dressing can slide off salad with olive oil when the leaves are wet, because water keeps the oil-based dressing from coating them evenly. Dry the vegetables thoroughly, then toss them with a small amount of dressing in a large bowl.

What goes well with salad with olive oil?

Salad with olive oil pairs well with grilled fish, chicken, beans, lentils, or a grain-based main dish. Its fresh vegetables and tangy dressing also balance richer foods such as roasted vegetables or pasta.

Is salad with olive oil filling enough for lunch?

Salad with olive oil may be a light lunch, but lettuce, tomato, cucumber, and dressing alone may not keep you full for long. Add a protein-rich food such as beans, eggs, tofu, or chicken to make it more substantial.

Can salad with olive oil fit into a weight-loss diet?

Yes, salad with olive oil can fit into a weight-loss eating pattern, especially when it replaces a less filling side. Keep the oil portion in mind and add a satisfying source of protein rather than relying on salad alone.

Have another question about Salad with olive 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