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Tomato, lettuce and cucumber salad Calories
Low-calorie, hydrating fresh salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato, lettuce 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 1.8 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.
Tomato, lettuce 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
1.8g
· 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%
Tomato, lettuce 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 | 1.8 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 Tomato, lettuce and cucumber salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 26 kcal |
| 1 cup (chopped) | 70 g | 12 kcal |
| ½ piece (half) | 90 g | 15 kcal |
| 100 g | 100 g | 17 kcal |
| 1 serving (small) | 100 g | 17 kcal |
| 1 piece (whole) | 180 g | 31 kcal |
| 1 serving (large) | 250 g | 43 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Tomato, lettuce and cucumber salad
How do you make tomato, lettuce and cucumber salad?
To make tomato, lettuce and cucumber salad, wash and dry the vegetables, then chop them into bite-size pieces. Toss gently and add dressing just before serving so the lettuce stays crisp and the tomatoes release less liquid.
What dressing goes with tomato, lettuce and cucumber salad?
A simple olive-oil and lemon dressing suits tomato, lettuce and cucumber salad especially well. You can add vinegar, black pepper, or herbs for extra flavor; dress the salad shortly before eating to keep it from turning soggy.
How do you stop tomato, lettuce and cucumber salad from getting watery?
Tomato, lettuce and cucumber salad gets watery because salt and dressing draw moisture out of the vegetables. Dry the lettuce thoroughly, cut the tomatoes into larger pieces, and season the salad just before serving.
Can you make tomato, lettuce and cucumber salad ahead of time?
Yes, you can wash and dry the ingredients for tomato, lettuce and cucumber salad ahead of time. Store them separately in the refrigerator, then chop and dress them shortly before serving; pre-mixed salad softens quickly.
How long does tomato, lettuce and cucumber salad last in the fridge?
Tomato, lettuce and cucumber salad is best eaten the day it is made, especially once dressed. Refrigerate leftovers promptly in a covered container, but expect the lettuce to soften and liquid to collect as it sits.
What can you serve with tomato, lettuce and cucumber salad?
Tomato, lettuce and cucumber salad pairs well with grilled chicken, fish, beans, or a sandwich. For a more filling meal, serve it alongside a protein-rich main dish rather than relying on the salad alone.
Which tomatoes are best for tomato, lettuce and cucumber salad?
Ripe, firm tomatoes work best in tomato, lettuce and cucumber salad because they bring flavor without collapsing as quickly as very soft ones. Use seasonal tomatoes when available, and cut them shortly before mixing the salad.
Should you peel the cucumber for tomato, lettuce and cucumber salad?
No, peeling the cucumber is optional for tomato, lettuce and cucumber salad. Wash it well and leave the skin on for more texture; peel it if the skin is tough or if you prefer a softer bite.
Is tomato, lettuce and cucumber salad good for weight loss?
Tomato, lettuce and cucumber salad can add volume and freshness to a meal, but it does not cause weight loss on its own. Pair it with a satisfying source of protein, and remember that generous dressing adds more energy.
Is tomato, lettuce and cucumber salad healthy?
Yes, tomato, lettuce and cucumber salad is a convenient way to include fresh vegetables and contributes fluid from its ingredients. To make it a more complete meal, add a protein source such as beans, eggs, or grilled fish.
Tomato, lettuce and cucumber salad Vitamins & Minerals
Vitamins
Vitamin K
72µg · 60% DV
Vitamin A
165µg · 18% DV
Vitamin C
14.25mg · 16% DV
Folate
42µg · 11% DV
Minerals
Potassium ⭐
315mg · 9% DV
Copper
0.08mg · 9% DV
Manganese
0.18mg · 8% DV
Phosphorus
36mg · 5% DV
Sodium
15mg · 1% DV
Tomato, lettuce and cucumber salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato, lettuce 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 Tomato, lettuce and cucumber salad?
Tomato, lettuce and cucumber salad brings together juicy tomatoes, crisp lettuce and cool cucumber, usually cut into bite-sized pieces. It is a simple, familiar combination rather than a dish tied to one particular origin, and the ingredients are often dressed with lemon juice, olive oil or vinegar. The balance of ripe tomato and crunchy greens makes it easy to adapt to what is in season.
Serve it alongside grilled food, sandwiches or a larger meal; it also works as a fresh lunch base with beans or grains. It is light and provides plenty of water from the vegetables, with 17 calories per 100 g. For a lighter dressing, use lemon and just a little oil, and add it shortly before serving so the lettuce stays crisp.
How Nutritious Is Tomato, lettuce and cucumber salad?
Nutrient density
Very 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 Tomato, lettuce and cucumber 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 Tomato, lettuce and cucumber salad Contain Allergens?
No known major allergens
Which Diets Is Tomato, lettuce 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
Tomato, lettuce and cucumber salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.