⏱ 10 min totalLettuce Cucumber Walnut Salad
Per 1 serving · 446 g · 6 ingredients
of a 2,000 cal day
- Protein5.7g9% of calories
- Carbs17g28% of calories
- Fat17g63% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Lettuce Cucumber Walnut Salad (446 g) has 222 calories, with 5.7 g of protein, 17 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (63% of calories). It is high in Vitamin A (61% DV), Vitamin K (150% DV) and Vitamin B6 (24% DV).
High in
20%+ of the daily value
- Vitamin A61%
- Vitamin K150%
- Vitamin B624%
- Folate (B9)51%
- Pantothenic acid21%
- Iron32%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin C15%
- Thiamine19%
- Riboflavin (B2)14%
- Calcium10%
- Potassium17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 ⅝ cup shredded Romaine lettuce
1 cucumber Cucumber
½ tbsp Olive oil- 🥄½ dash Salt
½ dash Black pepper
⅛ cup, chopped English walnuts
Directions
- 1
Add shredded lettuce to a bowl.
- 2
Peel (if preferred), slice, and add cucumbers to the bowl.
- 3
Drizzle with olive oil, season with salt and pepper to taste, and mix well.
- 4
Crush walnuts and sprinkle over the salad. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (446 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 553 μg | 61% |
| Vitamin C | 14 mg | 15% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 180 μg | 150% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 203 μg | 51% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 36 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 104 mg | 10% |
| Iron | 3 mg | 32% |
| Potassium | 812 mg | 17% |
| Magnesium | 80 mg | 19% |
| Phosphorus | 160 mg | 23% |
| Zinc | 1 mg | 12% |
| Copper | 0.4 mg | 45% |
| Manganese | 1 mg | 39% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 33 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 6,585 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 2 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 222 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 27minCycling (moderate)
- 18minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Lettuce Cucumber Walnut Salad?
One serving of Lettuce Cucumber Walnut Salad (1 serving) has 222 calories, which works out to 50 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Lettuce Cucumber Walnut Salad high in protein?
Not especially. It has 5.7 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lettuce Cucumber Walnut Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lettuce Cucumber Walnut Salad?
94 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Lettuce Cucumber Walnut Salad?
6.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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