Calories in Salat, gekocht
Generic food Cooked Gemüse
Salat, gekocht contains 49 kcal per 100 g. A typical serving of 1 Tasse (86 g) provides about 42 kcal.
Roughly 57 % of its calories come from fat, with 34 % from carbohydrates and 9 % from protein (estimated with general energy factors).
That is more energy than the typical item in Salat und Salatsalate on FoodFactly, where the median is 25 kcal per 100 g across 13 foods.
100 g provides 72 % of the Daily Value for Vitamin K and 38 % of the Daily Value for Vitamin A.
These values are for the Cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 49 kcal | |
| Total fat C | 3,1 g | 4 % |
| Saturated fat C | 0,81 g | 4 % |
| Cholesterol C | 2 mg | 0,7 % |
| Sodium C | 169 mg | 7 % |
| Total carbohydrates C | 4,2 g | 2 % |
| Dietary fiber C | 1,5 g | 5 % |
| Total sugars C | 1,3 g | |
| Protein C | 1,1 g | 2 % |
| Vitamin A C | 340 µg | 38 % |
| Vitamin C C | 6,4 mg | 7 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 0,64 mg | 4 % |
| Vitamin K C | 86,6 µg | 72 % |
| Thiamin (B1) C | 0,068 mg | 6 % |
| Riboflavin (B2) C | 0,069 mg | 5 % |
| Niacin (B3) C | 0,35 mg | 2 % |
| Vitamin B6 C | 0,086 mg | 5 % |
| Folat (B9) C | 33 µg | 8 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 12,2 mg | 2 % |
| Calcium C | 36 mg | 3 % |
| Eisen C | 0,29 mg | 2 % |
| Magnesium C | 12 mg | 3 % |
| Phosphor C | 27 mg | 2 % |
| Kalium C | 284 mg | 6 % |
| Zink C | 0,3 mg | 3 % |
| Kupfer C | 0,046 mg | 5 % |
| Selen C | 0,7 µg | 1 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 9 %
- Carbohydrates 34 %
- Fat 57 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1,1 gin the lowest quarter of Salat und Salatsalate (median 1,3 g)
- Fiber1,5 gabove the median for Salat und Salatsalate (median 1,4 g)
- Sugars1,3 gbelow the median for Salat und Salatsalate (median 1,6 g)
- Fat3,1 gabove the median for Salat und Salatsalate (median 0,66 g)
- Saturated fat0,81 gin the top quarter of Salat und Salatsalate (median 0,086 g)
- Sodium169 mgin the top quarter of Salat und Salatsalate (median 39 mg)
- Protein per 100 kcal2,2 gprotein density, useful for comparing foods with different calorie levels
- Water90,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 1,1 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,98 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0 g |
| Linolsäure (Omega-6, 18:2) C | 0,8 g |
| SFA 4:0 C | 0,021 g |
| SFA 6:0 C | 0,015 g |
| SFA 8:0 C | 0,009 g |
| SFA 10:0 C | 0,02 g |
| SFA 12:0 C | 0,024 g |
| SFA 14:0 C | 0,075 g |
| SFA 16:0 C | 0,46 g |
| SFA 18:0 C | 0,16 g |
| MUFA 18:1 C | 1 g |
| PUFA 18:3 C | 0,18 g |
| PUFA 20:4 C | 0,001 g |
| MUFA 16:1 C | 0,019 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,014 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-Carotin C | 3.920 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 1.630 µg |
| Retinol C | 13 µg |
| Carotin, alpha C | 1 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Wasser C | 90,6 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 33 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Other forms of Salat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salat, butterkopf (einschließlich Kolben- und Bib-Typen), rohöl Raw | 13 | 1,4 g | 2,2 g | 0,22 g |
| Salat, rotes Blatt, rohöl Raw | 13 | 1,3 g | 2,3 g | 0,22 g |
| Romainensalat, rohöl Raw | 17 | 1,2 g | 3,3 g | 0,3 g |
| Eisbergsalat, rohöl Raw | 14 | 0,9 g | 3 g | 0,14 g |
| Salat, grünes Blatt, rohöl Raw | 15 | 1,4 g | 2,9 g | 0,15 g |
| Salat, eisberg, rohöl Raw | 15 | 0,74 g | 3,4 g | 0,074 g |
| Salat, romain, grün, rohöl Raw | 18 | 0,98 g | 4,1 g | 0,071 g |
| Salat, blatt, rot, rohöl Raw | 15 | 0,88 g | 3,3 g | 0,11 g |
| Salat, blatt, grün, rohöl Raw | 19 | 1,1 g | 4,1 g | 0,16 g |
| Salat, rohöl Raw | 20 | 0,92 g | 3,7 g | 0,1 g |
| Salat, Boston, rohöl Raw | 18 | 0,88 g | 3,3 g | 0,11 g |
| Salat, arugula, rohöl Raw | 25 | 2,6 g | 3,7 g | 0,66 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sommerkürbis, gelb oder grün, gefroren, mit Öl gekocht Cooked | 46 | 1,2 g | 4,4 g | 3,1 g |
| Christophin, gekocht Cooked | 44 | 0,86 g | 4,7 g | 2,9 g |
| Sellerie, gekocht Cooked | 42 | 0,52 g | 3,5 g | 2,9 g |
| Sommerkürbis, gelb oder grün, gefroren, gekocht, fettzusatz, NS nach Fetttyp Cooked | 43 | 1,2 g | 4,4 g | 2,7 g |
| Baumkohl, gekocht Cooked | 44 | 1,9 g | 3,9 g | 3 g |
| Bittermelone, gekocht Cooked | 41 | 0,82 g | 4,2 g | 2,7 g |
| Bambustriebe, gekocht Cooked | 41 | 1,7 g | 3,1 g | 2,9 g |
| Sommerkürbis, gelb oder grün, gefroren, mit Butter oder Margarine gekocht Cooked | 40 | 1,2 g | 4,4 g | 2,4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Cooked Salat?
100 g of Cooked Salat has 49 kcal. 1 Tasse (86 g): about 42 kcal.
How much protein is in Cooked Salat?
Cooked Salat contains 1,1 g of protein per 100 g (2 % of the 50 g Daily Value), or 0,91 g in 1 Tasse (86 g). About 9 % of its calories come from protein. Compared with other Salat und Salatsalate, that is in the lowest quarter (median 1,3 g).
How many carbs are in Cooked Salat?
Cooked Salat has 4,2 g of total carbohydrates per 100 g, including 1,5 g of fiber and 1,3 g of sugars.
How much fat is in Cooked Salat?
Cooked Salat contains 3,1 g of fat per 100 g, of which 0,81 g is saturated (4 % of the Daily Value).
What vitamins and minerals does Cooked Salat contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (72 % DV) and Vitamin A (38 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Salat?
100 g contains 169 mg of sodium, 7 % of the 2,300 mg Daily Value.
Does Salat have the same nutrition Cooked and Raw?
No. Per 100 g, Salat, gekocht has 49 kcal, while Salat, butterkopf (einschließlich Kolben- und Bib-Typen), rohöl has 13 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. Oktober 2024. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709949. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.