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Lettuce, tomato and cucumber salad Calories
Low-calorie, high-water, light salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lettuce, tomato and cucumber salad (150 g) has 26 calories. That works out to 17 calories per 100 g. It contains 5.3 g of carbs, 1.4 g of protein, 0.3 g of fat and 1.7 g of fiber. Its 72 µg of Vitamin K covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce, tomato and cucumber salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
26
KCAL / 150G
Carbs
5.3g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 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 72% · Protein 19% · Fat 9%
Lettuce, tomato and cucumber salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 1.7 g | 6% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Lettuce, tomato and cucumber salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 26 kcal |
| 1 cup (shredded) | 70 g | 12 kcal |
| 100 g | 100 g | 17 kcal |
| 1 serving (small) | 100 g | 17 kcal |
| 1 cup (chopped) | 120 g | 20 kcal |
| 1 piece (half) | 150 g | 26 kcal |
| 1 serving (large) | 250 g | 43 kcal |
| 1 piece (whole) | 300 g | 51 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Lettuce, tomato and cucumber salad
How do you make lettuce, tomato and cucumber salad?
To make lettuce, tomato and cucumber salad, wash and dry the lettuce, then chop it with the tomato and cucumber. Toss the vegetables together and add olive oil, lemon juice, and salt just before serving.
What dressing goes best with lettuce, tomato and cucumber salad?
A simple lemon-and-olive-oil dressing suits lettuce, tomato and cucumber salad without covering the fresh vegetable flavors. Whisk the oil with lemon juice and a little salt, then dress the salad shortly before serving so the lettuce stays crisp.
How do you stop lettuce, tomato and cucumber salad from getting soggy?
Keep lettuce, tomato and cucumber salad from getting soggy by drying the lettuce thoroughly and adding salt and dressing at the last moment. Chopped tomatoes release juice as they stand, so cut and mix them shortly before the meal.
Can you prepare lettuce, tomato and cucumber salad ahead of time?
You can prepare lettuce, tomato and cucumber salad ingredients ahead, but store the washed, dried lettuce separately from the chopped tomato and cucumber. Combine them and add dressing just before serving for a fresher texture.
How do you keep lettuce crisp in lettuce, tomato and cucumber salad?
For crisp lettuce in lettuce, tomato and cucumber salad, wash the leaves, dry them very well, and refrigerate them in a container with a paper towel. Keep wet ingredients and dressing away from the leaves until serving.
Should you peel the cucumber for lettuce, tomato and cucumber salad?
You usually do not need to peel cucumber for lettuce, tomato and cucumber salad; rinse it well and slice it with the skin on. Peel it if the skin is tough, bitter, or blemished.
What can you add to lettuce, tomato and cucumber salad to make it a meal?
Add chickpeas, beans, grilled chicken, or a boiled egg to lettuce, tomato and cucumber salad to make it more substantial. These additions pair well with the fresh vegetables and turn a side salad into a more filling lunch.
What herbs go well in lettuce, tomato and cucumber salad?
Parsley and mint both work well in lettuce, tomato and cucumber salad, adding a fresh flavor without overpowering the vegetables. Chop the herbs finely and mix them in just before serving, especially if you are also adding lemon dressing.
How long does lettuce, tomato and cucumber salad last in the fridge?
Lettuce, tomato and cucumber salad is best eaten the day it is dressed, because the vegetables soften as they sit. Refrigerate leftovers promptly in a covered container and aim to eat them by the next day.
Is lettuce, tomato and cucumber salad filling enough for lunch?
Lettuce, tomato and cucumber salad on its own may not keep you full for long because it is mostly crisp, water-rich vegetables. For a more satisfying lunch, serve it with a protein-rich food such as beans, eggs, or chicken.
Lettuce, tomato and cucumber salad Vitamins & Minerals
Vitamins
Vitamin K
72µg · 60% DV
Vitamin A
153µg · 17% DV
Vitamin C
15.3mg · 17% DV
Folate
42µg · 11% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
270mg · 8% DV
Manganese
0.18mg · 8% DV
Phosphorus
36mg · 5% DV
Sodium
15mg · 1% DV
Lettuce, tomato and cucumber salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce, tomato and cucumber salad
To burn the 26 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lettuce, tomato and cucumber salad?
Lettuce, tomato and cucumber salad brings crisp lettuce together with juicy tomato and refreshing cucumber. It is a simple everyday salad rather than a dish tied to one particular place, and versions of it are served around the world, often made just before eating so the leaves stay crisp.
The mild, crunchy lettuce balances the sweetness of ripe tomato and the cool, watery bite of cucumber. A little olive oil and lemon or vinegar makes an easy dressing; serve it alongside grilled food, sandwiches or a larger meal, or enjoy it on its own as a light side. It is mostly water and low in calories, making it a fresh choice when you want something light. Add beans or chickpeas if you would like it to be more filling.
How Nutritious Is Lettuce, tomato and cucumber salad?
Nutrient density
High
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
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.
Is Lettuce, tomato and cucumber salad 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 Lettuce, tomato and cucumber salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce, tomato and cucumber 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
✓ Suitable
Low FODMAP
— Not suitable
Lettuce, tomato and cucumber salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.