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🥗
Turkey lettuce salad Calories
Rich in lean protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Turkey lettuce salad (180 g) has 153 calories. That works out to 85 calories per 100 g. It contains 3.2 g of carbs, 29.2 g of protein, 2.5 g of fat and 1.4 g of fiber. Its 14 mg of B3 covers 88% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Turkey lettuce salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
153
KCAL / 180G
Carbs
3.2g
· 1% DV
Protein
29.2g
· 58% DV
Fat
2.5g
· 3% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 77% · Fat 15%
Turkey lettuce salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 76 mg | 3% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 29.2 g | 58% |
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 Turkey lettuce salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 153 kcal |
| 1 cup (chopped) | 90 g | 77 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (small) | 120 g | 102 kcal |
| 2 cup (chopped) | 180 g | 153 kcal |
| 1 serving (large) | 250 g | 213 kcal |
| 3 cup (chopped) | 270 g | 230 kcal |
| 1 serving (extra large) | 350 g | 298 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Turkey lettuce salad
How do you make Turkey lettuce salad?
Turkey lettuce salad is made by combining cooked turkey with crisp lettuce and other salad ingredients. Tear or chop the lettuce, add sliced or shredded turkey, then toss with vegetables and dressing just before serving so the leaves stay crisp.
What goes in Turkey lettuce salad?
Turkey lettuce salad starts with cooked turkey and lettuce. Common additions include tomatoes, cucumber, red onion, avocado, or hard-boiled egg. Choose a few that suit the flavor you want; too many wet ingredients can make the salad watery.
What dressing goes best with Turkey lettuce salad?
A lemon-and-olive-oil vinaigrette pairs well with Turkey lettuce salad, as does a simple mustard dressing. For a creamy option, use a yogurt-based dressing. Add it shortly before serving to keep the lettuce from wilting.
Is Turkey lettuce salad healthy?
Yes, Turkey lettuce salad can make a balanced meal because it combines protein-rich turkey with vegetables. The dressing and extras affect the overall balance, so use a moderate amount of creamy dressing and add vegetables or whole grains to suit your meal.
How long does Turkey lettuce salad last in the fridge?
Turkey lettuce salad is best eaten soon after it is dressed, since lettuce quickly softens. Keep leftovers covered and refrigerated, and discard them if they have been left at room temperature for too long. For better texture, store the dressing separately.
Can you meal prep Turkey lettuce salad?
Yes, you can meal prep Turkey lettuce salad by storing cooked turkey, washed and thoroughly dried lettuce, and dressing in separate containers. Assemble it when you are ready to eat. Keeping wet ingredients and dressing apart helps prevent soggy leaves.
Can you use leftover roast turkey in Turkey lettuce salad?
Yes, leftover roast turkey works well in Turkey lettuce salad if it has been stored safely and is still fresh. Remove the skin if you prefer a leaner, milder salad, then slice or shred the meat and combine it with the lettuce.
Which lettuce is best for Turkey lettuce salad?
Crisp lettuce, such as romaine or iceberg, works especially well in Turkey lettuce salad because it holds its shape under dressing. Softer leaves can also be used, but add the dressing at the last moment to keep them from wilting.
What should you serve with Turkey lettuce salad?
Turkey lettuce salad pairs well with soup, crusty bread, or roasted vegetables. It can also be served as a side dish with a warm main course. For a more filling lunch, add a whole-grain roll or another substantial side.
Can Turkey lettuce salad help with weight loss?
Turkey lettuce salad can fit into a weight-loss meal plan, and its turkey may help make the meal satisfying. It does not cause weight loss on its own; generous dressing, cheese, or crunchy toppings can substantially change the meal.
Turkey lettuce salad Vitamins & Minerals
Vitamins
B3
14.04mg · 88% DV
Vitamin K
100.8µg · 84% DV
B6
0.77mg · 45% DV
Vitamin A
261µg · 29% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
295mg · 42% DV
Zinc
2.12mg · 19% DV
Potassium ⭐
526mg · 15% DV
Sodium
76mg · 3% DV
Turkey lettuce salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey lettuce salad
To burn the 153 calories in 1 serving (medium) (180 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 Turkey lettuce salad?
Turkey lettuce salad combines cooked turkey with crisp lettuce, often alongside other fresh vegetables. It is a flexible everyday salad rather than a dish tied to one specific regional recipe, so the ingredients and dressing can vary. The turkey makes it notably protein-rich, while lettuce adds freshness and crunch.
Serve it as a light lunch or supper, or make it part of a larger meal with bread or soup. A simple lemon-and-olive-oil dressing keeps the flavours bright; a creamy dressing makes it more substantial. It is low in carbohydrates and provides 16.2 g of protein per 100 g. For a lighter bowl, use dressing sparingly and add extra vegetables.
How Nutritious Is Turkey lettuce 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
High
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 Turkey lettuce 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 Turkey lettuce salad Contain Allergens?
No known major allergens
Which Diets Is Turkey lettuce salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Turkey lettuce salad Fat Profile
SATURATED
0.63g
MONOUNSATURATED
0.76g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.