1 cup (medium) of Green Salad (Low Oil) (70 g) has 31 calories. That works out to 45 calories per 100 g. It contains 2.9 g of carbs, 1 g of protein, 1.4 g of fat and 1.5 g of fiber. Its 84 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Green Salad (Low Oil)?

Green salad (low oil) is a simple mix of leafy greens—often lettuce, rocket or herbs—with vegetables such as cucumber and tomato. There is no single fixed recipe; a light drizzle of olive oil, lemon juice or vinegar brings the ingredients together without making the dressing heavy.

It is commonly served as a fresh side with everyday meals, grilled foods or sandwiches, and can also form the base of a light lunch. The greens contribute fibre, while the modest dressing keeps it low in calories: a 100 g portion has 45 calories. Add beans, chickpeas or a boiled egg to make it more substantial, or serve the dressing separately so you can control how much you use.

Green Salad (Low Oil) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

1.5g

· 3% DV

Fat

· 3% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 41% · Protein 15% · Fat 44%

Green Salad (Low Oil) Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

250µg · 28% DV

Vitamin C

18mg · 20% DV

Folate

70µg · 18% DV

Minerals

Potassium ⭐

260mg · 8% DV

Calcium

55mg · 6% DV

Iron

1mg · 6% DV

Phosphorus

35mg · 5% DV

How Nutritious Is Green Salad (Low Oil)?

Nutrient density

High

70/ 100

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

48/ 100

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.

Green Salad (Low Oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green Salad (Low Oil)

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green Salad (Low Oil) 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 Green Salad (Low Oil) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Green Salad (Low Oil) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Green Salad (Low Oil) Fat Profile

SATURATED

0.3g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 2.3:1

Below the ideal 4:1 — a good omega balance.

Compare Green Salad (Low Oil)

🥗vs🍅

Green Salad (Low Oil) vs Tomato27 kcal more per 100 g

→🥗vs🥗

Green Salad (Low Oil) vs Mixed Green Salad27 kcal more per 100 g

→🥗vs🫑

Green Salad (Low Oil) vs Red Pepper14 kcal more per 100 g

→🥗vs🥄

Green Salad (Low Oil) vs Boiled Beetroot1 kcal more per 100 g

→

Foods Similar to Green Salad (Low Oil)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Green Salad (Low Oil)

What greens are best for a low-oil green salad?

Crisp lettuce makes a good base for a low-oil green salad, while arugula, spinach, parsley, or other tender greens add variety. Choose fresh, unbruised leaves, and combine sturdy and delicate greens for a mix of textures.

What dressing goes well on a low-oil green salad?

A lemon-and-olive-oil dressing works well on a low-oil green salad. Whisk lemon juice with a small amount of oil, black pepper, and a little mustard if desired, then toss it with the greens just before serving.

How do you keep a low-oil green salad from getting soggy?

Keep a low-oil green salad crisp by drying the leaves thoroughly and adding dressing only just before serving. Add salt and watery ingredients such as sliced tomatoes at the last minute, since they draw moisture out of the greens.

Can you make a low-oil green salad ahead of time?

Yes, you can prepare the greens and other ingredients for a low-oil green salad ahead of time. Store them undressed in a covered container in the refrigerator, and add the dressing shortly before serving so the leaves stay crisp.

How long does low-oil green salad last in the fridge?

Undressed low-oil green salad usually keeps for about one to two days in a clean, covered container in the refrigerator. Discard it if the leaves become slimy, smell unpleasant, or show signs of spoilage.

What can you serve with a low-oil green salad?

A low-oil green salad pairs well with grilled chicken, fish, beans, or a sandwich. Its fresh, lightly dressed leaves also balance richer dishes, making it a useful side for both lunch and dinner.

How can you turn a low-oil green salad into a full meal?

Add a protein-rich topping to make a low-oil green salad more substantial. Chickpeas, lentils, boiled eggs, tofu, or grilled chicken all work; cool warm toppings before adding them so the leaves do not wilt.

How should you wash greens for a low-oil green salad?

Wash greens for a low-oil green salad under cool running water, separating the leaves to remove any grit. Dry them well in a salad spinner or with a clean towel; wet leaves dilute the dressing and turn limp faster.

Can you freeze low-oil green salad?

No, low-oil green salad does not freeze well. Lettuce and other salad greens lose their crisp texture and become limp and watery after thawing, so refrigerate leftovers instead and eat them promptly.

Does a low-oil green salad need oil in its dressing?

No, a low-oil green salad does not have to include oil; lemon juice or vinegar with herbs can dress it. A little olive oil can soften the sharpness of the acid and help the dressing coat the leaves.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026