⏱ 10 min total

Basic Tossed Salad

Name: Basic Tossed Salad
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 2 cup shredded Romaine lettuce; ½ plum tomato Tomatoes; ¼ cucumber Cucumber; ⅛ small raw Red onion; ¼ medium Carrots; 1 tbsp Olive oil; ¾ tbsp Red wine vinegar; ¼ tsp Granulated sugar; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Black pepper

Per 1 serving · 251 g · 10 ingredients

Calories

168

8%
of a 2,000 cal day

Protein
2.2g
5% of calories
Carbs
11g
24% of calories
Fat
14g
71% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Basic Tossed Salad (251 g) has 168 calories, with 2.2 g of protein, 11 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (71% of calories). It is high in Vitamin A (62% DV), Vitamin K (101% DV) and folate (b9) (35% DV).

Per 100 g

67cal

low energy density

Protein per 100 cal

1.3g

Net carbs

carbs minus fiber

Fiber

3.4g

5 g sugar

High in

20%+ of the daily value

Vitamin A62%
Vitamin K101%
Folate (B9)35%

Good source of

10–19% of the daily value

Dietary fiber12%
Vitamin C12%
Vitamin E16%
Vitamin B612%
Iron18%
Potassium10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min

1
Slice the tomatoes and cucumber, and finely chop or thinly slice the red onion and carrot.
2
Add the shredded romaine to a large bowl and top with the prepared tomatoes, cucumber, onion, and carrot.
3
In a small jar or container with a tight lid, combine the olive oil, red wine vinegar, and sugar. Seal and shake until the sugar dissolves, about 1 minute.
4
Drizzle the dressing over the salad, season with salt and black pepper, and toss gently to coat. Serve right away.

Vitamins & minerals

Amounts for 1 serving (251 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	554 μg	62%
Vitamin C	11 mg	12%
Vitamin D	0 μg	0%
Vitamin E	2 mg	16%
Vitamin K	122 μg	101%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin	1 mg	4%
Vitamin B6	0.2 mg	12%
Folate (B9)	141 μg	35%
Vitamin B12	0 μg	0%
Pantothenic acid	0.4 mg	8%
Choline	17 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	55 mg	5%
Iron	1 mg	18%
Potassium	471 mg	10%
Magnesium	29 mg	7%
Phosphorus	60 mg	9%
Zinc	0.5 mg	4%
Copper	0.1 mg	11%
Manganese	0.3 mg	12%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	570 μg	—
Arginine	0.1 g	—
Aspartic acid	0.2 g	—
Beta carotene	6,349 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	798 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	2 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	1 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 168 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

32min
Walking (3.5 mph)
20min
Cycling (moderate)
14min
Running (6 mph)
24min
Swimming laps

Common questions

How many calories are in Basic Tossed Salad?

One serving of Basic Tossed Salad (1 serving) has 168 calories, which works out to 67 calories per 100 g. That is about 8.4% of a 2,000-calorie day.

Is Basic Tossed Salad high in protein?

Not especially. It has 2.2 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Basic Tossed Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Basic Tossed Salad?

168 mg per serving.

How much sugar is in Basic Tossed Salad?

5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (251 g)

Calories168

% Daily Value*

Total fat 14g	18%
Saturated fat 1.9g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 168mg	7%
Total carbohydrate 11g	4%
Dietary fiber 3.4g	12%
Total sugars 5g
Protein 2.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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