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Fresh salad Calories
Fresh salad made from seasonal vegetables, low in calories and rich in vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fresh salad (70 g) has 15 calories. That works out to 22 calories per 100 g. It contains 2.5 g of carbs, 0.8 g of protein, 0.1 g of fat and 1.3 g of fiber. Its 33.6 µg of Vitamin K covers 28% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh salad Nutrition Facts
Selected: 1 cup (medium) · 70 g
15
KCAL / 70G
Carbs
2.5g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 23% · Fat 6%
Fresh salad nutrition facts table · 1 cup (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 8.4 mg | 0% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 0.8 g | 2% |
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 Cup of Fresh salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 15 kcal |
| 1 cup (small) | 40 g | 9 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (medium) | 100 g | 22 kcal |
| 1 cup (large) | 120 g | 26 kcal |
| 1 serving (large) | 150 g | 33 kcal |
| 1 piece (whole) | 200 g | 44 kcal |
| 1 bottle (large) | 250 g | 55 kcal |
| 1 pack (jumbo) | 300 g | 66 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Fresh salad
What goes in a fresh salad?
A fresh salad commonly combines crisp lettuce, tomato, and cucumber. You can add red onion, herbs, peppers, or radishes for extra crunch and flavor; choose produce that is fresh and dry the leaves well before assembling.
How do you make a fresh salad?
To make a fresh salad, wash and dry the vegetables, tear the lettuce, and slice the cucumber and tomatoes. Toss them gently just before serving so the lettuce stays crisp and the tomatoes do not release too much juice.
What dressing is best for a fresh salad?
A simple olive-oil and lemon dressing works well with fresh salad because it complements lettuce, tomato, and cucumber without covering their flavor. Mix it separately and add it just before serving to keep the leaves from wilting.
How do you keep a fresh salad from getting soggy?
Keep a fresh salad dry and add its dressing only at serving time. Dry washed lettuce thoroughly, cut tomatoes close to mealtime, and store wet or juicy ingredients separately when preparing the salad ahead.
Should you wash lettuce for a fresh salad?
Yes, wash lettuce for a fresh salad under clean running water, separating the leaves so you can remove grit. Do not use soap or detergent; dry the leaves thoroughly with a clean towel or salad spinner before mixing.
Can you make fresh salad ahead of time?
Yes, you can prepare fresh salad ingredients ahead, but keep them undressed and refrigerated. Wash and dry the lettuce, store it separately from chopped tomatoes and cucumbers, and combine everything with dressing shortly before serving.
Why does fresh salad taste bitter?
Fresh salad can taste bitter if the lettuce is old, damaged, or naturally a bitter variety. Remove wilted outer leaves, choose crisp greens, and balance any remaining bitterness with ripe tomato and a light lemon dressing.
What should you serve with fresh salad?
Fresh salad pairs well with grilled chicken, fish, burgers, sandwiches, and hearty grain dishes. Its crisp vegetables add contrast to rich or savory mains, while a simple dressing keeps the side dish from competing with the main flavors.
Is fresh salad filling enough for lunch?
Fresh salad can be a light lunch, but lettuce, tomato, and cucumber alone may not keep you satisfied for long. Add a substantial topping such as beans, eggs, chicken, tofu, or grains to make it more filling.
How do you stop cut tomatoes from making fresh salad watery?
Add cut tomatoes to fresh salad shortly before serving, since their juice collects after they are sliced. You can also keep the tomatoes in a separate container during meal prep and drain excess liquid before tossing the salad.
Fresh salad Vitamins & Minerals
Vitamins
Vitamin K
33.6µg · 28% DV
Vitamin A
245µg · 27% DV
Vitamin C
9.8mg · 11% DV
Folate
26.6µg · 7% DV
Minerals
Potassium ⭐
147mg · 4% DV
Copper
0.03mg · 3% DV
Phosphorus
20mg · 3% DV
Manganese
0.06mg · 3% DV
Sodium
8.4mg · 0% DV
Fresh salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh salad
To burn the 15 calories in 1 cup (medium) (70 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 Fresh salad?
Fresh salad brings together crisp lettuce, juicy tomato and cool cucumber, often with other seasonal vegetables. There is no single place of origin: variations appear in cuisines around the world, and the ingredients usually reflect what is fresh and locally available.
Its clean, crunchy texture works well as a side for everyday meals or grilled dishes, while a larger bowl can make a light lunch. A simple dressing of olive oil, lemon or vinegar lets the vegetables’ fresh flavour come through; toss it just before serving to keep the leaves crisp. Mostly water, with some fibre and vitamins, it is a naturally light choice. Add beans or grains if you’d like a more filling meal.
How Nutritious Is Fresh 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 Fresh 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 Fresh salad Contain Allergens?
No known major allergens
Which Diets Is Fresh 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
Fresh salad Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.