⏱ 15 min total

Iceberg and Watercress Salad with Blue Cheese Dressing

Name: Iceberg and Watercress Salad with Blue Cheese Dressing
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: ¼ tbsp Water; ¾ stalks, large (11 inches long) Celery; 1 tbsp Mayonnaise; ¼ tbsp chopped Chives; ¼ tbsp Lemon juice; 1 tbsp Sour cream; 1 oz Blue cheese; ¹⁄₁₆ tsp Black pepper; 1 cup shredded Iceberg lettuce; 1 ½ cup, chopped Watercress; ¹⁄₁₆ tsp Salt

Per 1 serving · 237 g · 11 ingredients

Calories

239

12%
of a 2,000 cal day

Protein
8.9g
15% of calories
Carbs
6g
10% of calories
Fat
21g
76% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Iceberg and Watercress Salad with Blue Cheese Dressing (237 g) has 239 calories, with 8.9 g of protein, 6 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (76% of calories). It is high in Vitamin A (21% DV), Vitamin C (31% DV) and Vitamin K (153% DV). Keep an eye on sodium and saturated fat, which provide 28% and 40% of the daily value.

Per 100 g

101cal

low energy density

Protein per 100 cal

3.7g

Net carbs

carbs minus fiber

Fiber

1.9g

2.5 g sugar

High in

20%+ of the daily value

Vitamin A21%
Vitamin C31%
Vitamin K153%
Riboflavin (B2)20%
Calcium26%
Phosphorus26%

Good source of

10–19% of the daily value

Vitamin B613%
Folate (B9)14%
Vitamin B1218%
Pantothenic acid18%
Potassium11%
Zinc10%

Watch

20%+ of the daily value

Sodium28%
Saturated fat40%

Ingredients

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

Directions

Prep 15 min

1
Trim and thinly slice the celery stalks diagonally. Coarsely shred the iceberg lettuce.
2
In a small bowl, whisk together the mayonnaise, sour cream, blue cheese, lemon juice, chives, salt, and pepper. Add water to achieve your desired dressing consistency.
3
In a large bowl, toss the iceberg lettuce, watercress, and celery. Drizzle with the prepared dressing.

Vitamins & minerals

Amounts for 1 serving (237 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	185 μg	21%
Vitamin C	27 mg	31%
Vitamin D	0.2 μg	1%
Vitamin E	1 mg	9%
Vitamin K	184 μg	153%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0.3 mg	20%
Niacin	1 mg	4%
Vitamin B6	0.2 mg	13%
Folate (B9)	57 μg	14%
Vitamin B12	0.4 μg	18%
Pantothenic acid	1 mg	18%
Choline	25 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	261 mg	26%
Iron	1 mg	8%
Potassium	497 mg	11%
Magnesium	30 mg	7%
Phosphorus	184 mg	26%
Zinc	1 mg	10%
Copper	0.1 mg	11%
Manganese	0.3 mg	12%
Selenium	5 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	3 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	1,366 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	1 g	—
Galactose	0.2 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.2 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	7 g	—
Proline	1 g	—
Retinol	71 μg	—
Serine	0.4 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	1 g	—
Total omega 6	5 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 239 calories

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

45min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
34min
Swimming laps

Common questions

How many calories are in Iceberg and Watercress Salad with Blue Cheese Dressing?

One serving of Iceberg and Watercress Salad with Blue Cheese Dressing (1 serving) has 239 calories, which works out to 101 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Iceberg and Watercress Salad with Blue Cheese Dressing high in protein?

Not especially. It has 8.9 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Iceberg and Watercress Salad with Blue Cheese Dressing keto-friendly?

It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 10% of calories.

How much sodium is in Iceberg and Watercress Salad with Blue Cheese Dressing?

638 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Iceberg and Watercress Salad with Blue Cheese Dressing?

2.5 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 (237 g)

Calories239

% Daily Value*

Total fat 21g	26%
Saturated fat 8.1g	40%
Trans fat 0g
Cholesterol 33mg	11%
Sodium 638mg	28%
Total carbohydrate 6g	2%
Dietary fiber 1.9g	7%
Total sugars 2.5g
Protein 8.9g

* 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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