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Green salad (no oil) Calories
Fresh leafy greens, light salad with no oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green salad (no oil) (50 g) has 9 calories. That works out to 18 calories per 100 g. It contains 1.6 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 60 µg of Vitamin K covers 50% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green salad (no oil) Nutrition Facts
Selected: 1 cup (medium) · 50 g
9
KCAL / 50G
Carbs
1.6g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 25% · Fat 9%
Green salad (no oil) nutrition facts table · 1 cup (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 0.6 g | 1% |
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 Green salad (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 50 g | 9 kcal |
| 1 cup (small) | 30 g | 5 kcal |
| 1 serving (medium) | 60 g | 11 kcal |
| 1 piece (small) | 60 g | 11 kcal |
| 1 cup (large) | 80 g | 14 kcal |
| 100 g | 100 g | 18 kcal |
| 1 serving (large) | 100 g | 18 kcal |
| 1 piece (large) | 120 g | 22 kcal |
| 1 bottle (large) | 200 g | 36 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Green salad (no oil)
How do you make a green salad without oil?
To make a green salad without oil, wash and thoroughly dry lettuce and other leafy greens, then tear or chop them. Add lemon juice or vinegar, salt, and any herbs just before serving so the leaves stay crisp rather than wilting.
What can you put in a green salad without oil?
A green salad without oil can include lettuce, spinach, arugula, cucumber, tomatoes, radishes, and fresh herbs. Add watery ingredients shortly before serving, since their juices can soften the leaves if the salad sits.
How do you dress a green salad without oil?
Dress a green salad without oil with lemon juice or vinegar, plus salt, pepper, and herbs. For a more substantial dressing, whisk in a little mustard or plain yogurt; add it shortly before eating to keep the greens from wilting.
How do you keep a green salad without oil from getting soggy?
Keep a green salad without oil crisp by drying the leaves thoroughly after washing and storing them separately from the dressing. Add salt, lemon, vinegar, and juicy vegetables only when you are ready to serve it.
How should you store a green salad without oil?
Store an undressed green salad without oil in a covered container in the refrigerator, with a clean paper towel to absorb excess moisture. Keep dressing and chopped juicy vegetables separate, and eat the prepared greens while they still look crisp.
Should you wash greens for a green salad without oil?
Yes, wash the greens for a green salad without oil under clean running water to remove soil and grit. Separate the leaves as you rinse them, then dry them well; washing alone does not remove the need to discard damaged leaves.
Can you make a green salad without oil ahead of time?
Yes, you can wash, dry, and prepare the leaves for a green salad without oil ahead of time. Refrigerate them undressed in a covered container, then add salt, lemon or vinegar, and any cut tomatoes just before serving.
Which greens work best in a green salad without oil?
Lettuce makes a mild base for a green salad without oil, while arugula, spinach, watercress, and herbs add stronger flavors. Combining tender leaves with crisp lettuce gives the salad more variety in texture without needing an oily dressing.
What should you serve with a green salad without oil?
Serve a green salad without oil alongside grilled fish, chicken, beans, or a grain-based main dish. Its fresh, tangy flavor pairs especially well with richer foods, and adding a protein-rich item can make the meal more filling.
Is a green salad without oil good for weight loss?
A green salad without oil can support a filling meal because leafy vegetables add volume and fiber without an oil-based dressing. It does not cause weight loss by itself; pair it with protein and other satisfying foods rather than relying on salad alone.
Green salad (no oil) Vitamins & Minerals
Vitamins
Vitamin K
60µg · 50% DV
Vitamin A
185µg · 21% DV
Vitamin C
9mg · 10% DV
Folate
35µg · 9% DV
Minerals
Manganese
0.1mg · 4% DV
Potassium ⭐
105mg · 3% DV
Iron
0.55mg · 3% DV
Calcium
26mg · 3% DV
Sodium
14mg · 1% DV
Green salad (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green salad (no oil)
To burn the 9 calories in 1 cup (medium) (50 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 Green salad (no oil)?
Green salad (no oil) is a simple dish of fresh leafy greens served without an oil dressing. The leaves might be combined with familiar salad vegetables such as cucumber or tomato, though the exact mix depends on what is available and the meal it accompanies.
It is crisp, fresh-tasting and usually served as a side with lunch or dinner; in many places, diners add lemon juice, vinegar or dressing at the table. With plenty of water and some fibre, it is a light choice and contributes very little fat when served as described. Pair it with grilled fish, beans or a heartier main, and offer dressing separately so each person can choose how much to add.
How Nutritious Is Green salad (no oil)?
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 Green salad (no oil) 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 Green salad (no oil) Contain Allergens?
No known major allergens
Which Diets Is Green salad (no oil) 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
Green salad (no oil) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.