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Valencian salad Calories
Mediterranean-style salad typically made with tomato, lettuce, onion and olive oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Valencian salad (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 8.6 g of carbs, 2.2 g of protein, 10.1 g of fat and 2.9 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Valencian salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
2.2g
· 4% DV
Fat
10.1g
· 13% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 7% · Fat 67%
Valencian salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 2.2 g | 4% |
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 Valencian salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| 1 cup (chopped) | 90 g | 65 kcal |
| 1 piece (quarter) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (small) | 120 g | 86 kcal |
| 1 piece (half) | 175 g | 126 kcal |
| 2 cup (chopped) | 180 g | 130 kcal |
| 1 serving (large) | 280 g | 202 kcal |
| 1 piece (whole) | 350 g | 252 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Valencian salad
What is Valencian salad?
Valencian salad is a Spanish-style salad usually made with tomato, lettuce, onion and olive oil. Recipes vary, and may also include olives, tuna or hard-boiled egg, so the name does not refer to one fixed ingredient list.
How do you make Valencian salad?
To make Valencian salad, wash and dry the lettuce, then combine it with sliced tomato and onion. Dress with olive oil and salt just before serving; add olives, tuna or boiled egg if you want a heartier version.
What goes into a traditional Valencian salad?
The usual base of Valencian salad is tomato, lettuce, onion and olive oil. Depending on the recipe, it may also contain olives, tuna or hard-boiled egg; there is no single ingredient list used by every household.
Is Valencian salad the same as Spanish salad?
No, Valencian salad is one regional style of Spanish salad, not a name for every Spanish salad. Its typical base is lettuce, tomato, onion and olive oil, while other Spanish salads may use different vegetables and toppings.
Where does Valencian salad come from?
Valencian salad is associated with Spain’s Valencian region. Like many home-style salads, it has variations rather than one universally fixed recipe, with local versions adding ingredients such as olives, tuna or egg to the vegetable base.
What dressing goes on Valencian salad?
Olive oil and salt are the simplest dressing for Valencian salad. Some recipes add vinegar, but dressing the salad shortly before serving helps keep the lettuce crisp and prevents the vegetables from releasing excess liquid.
Can you add tuna to Valencian salad?
Yes, tuna is a common addition to Valencian salad and makes it more substantial as a meal. Drain the tuna first and fold it in shortly before serving so the lettuce stays crisp.
What is the difference between Valencian salad and a garden salad?
Valencian salad is a particular regional combination, typically centered on tomato, lettuce, onion and olive oil. “Garden salad” is a broad term for mixed raw vegetables, and its ingredients do not point to one specific regional recipe.
Can Valencian salad be made ahead of time?
Yes, you can wash and chop the vegetables for Valencian salad ahead of time, but store them undressed in a covered container in the refrigerator. Add the oil and salt just before serving to preserve the lettuce’s texture.
What should you serve with Valencian salad?
Valencian salad pairs well with grilled fish, meat or vegetables. With tuna or boiled egg added, it can work as a light main dish; serve it with bread if you want a more filling meal.
Valencian salad Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
Vitamin C
19.8mg · 22% DV
Vitamin E
2.88mg · 19% DV
Folate
39.6µg · 10% DV
Minerals
Sodium
324mg · 14% DV
Potassium ⭐
396mg · 12% DV
Copper
0.09mg · 10% DV
Manganese
0.22mg · 10% DV
Valencian salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Valencian salad
To burn the 130 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 Valencian salad?
Valencian salad is a fresh salad associated with Spain’s Valencia region, usually built around tomato, lettuce and onion with olive oil. Home and restaurant versions can vary, sometimes adding olives or other seasonal vegetables, but the appeal is its simple combination of produce and dressing.
Crisp, juicy and lightly dressed, it works well as a side for grilled fish or meat, or as part of a larger Mediterranean-style meal. In English-speaking kitchens, serve it alongside bread, beans or a main dish, or add chickpeas to make it more substantial. Its nutrition comes chiefly from the vegetables and olive oil; a 100 g portion provides 1.6 g of fibre. For a lighter version, use a modest drizzle of oil and brighten the salad with lemon or vinegar.
How Nutritious Is Valencian 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 Valencian 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 Valencian salad Contain Allergens?
No known major allergens
Which Diets Is Valencian 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
Valencian salad Fat Profile
SATURATED
1.44g
MONOUNSATURATED
6.66g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.