Calories in Salat, grünes Blatt, rohöl

Generic food Raw Gemüse

Salat, grünes Blatt, rohöl contains 15 kcal per 100 g. A typical serving of 1 Tasse geschreddert (36 g) provides about 5 kcal.

Roughly 63 % of its calories come from carbohydrates, with 30 % from protein and 7 % from fat (estimated with general energy factors).

That is less energy than the typical item in Gemüse und Gemüseprodukte on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 105 % of the Daily Value for Vitamin K, 41 % of the Daily Value for Vitamin A and 11 % of the Daily Value for Mangan.

The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.

15kcal per 100 g
1,4 gprotein
2,9 gcarbohydrates
0,15 gfat
5kcal in 1 Tasse geschreddert (36 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 15 kcal
Total fat M 0,15 g 0,2 %
Saturated fat C 0,02 g 0,1 %
Trans fat Z 0 g
Cholesterol Z 0 mg 0 %
Sodium M 28 mg 1 %
Total carbohydrates C 2,9 g 1 %
Dietary fiber M 1,3 g 5 %
Total sugars M 0,78 g
Protein M 1,4 g 3 %
Vitamin A ? 370 µg41 %
Vitamin C M 9,2 mg10 %
Vitamin D Z 0 µg0 %
Vitamin E M 0,22 mg1 %
Vitamin K M 126 µg105 %
Thiamin (B1) M 0,07 mg6 %
Riboflavin (B2) M 0,08 mg6 %
Niacin (B3) M 0,38 mg2 %
Pantothensäure (B5) M 0,13 mg3 %
Vitamin B6 M 0,09 mg5 %
Folat (B9) C 38 µg10 %
Vitamin B12 Z 0 µg0 %
Cholin I 13,6 mg2 %
Calcium M 36 mg3 %
Eisen M 0,86 mg5 %
Magnesium M 13 mg3 %
Phosphor M 29 mg2 %
Kalium M 194 mg4 %
Zink M 0,18 mg2 %
Kupfer M 0,029 mg3 %
Mangan M 0,25 mg11 %
Selen M 0,6 µg1 %

% 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: 30 %Carbohydrates: 63 %Fat: 7 %15kcal / 100 g
  • Protein 30 %
  • Carbohydrates 63 %
  • Fat 7 %

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

Vitamin K105 %Vitamin A41 %Mangan11 %Vitamin C10 %Folat (B9)10 %Riboflavin (B2)6 %Thiamin (B1)6 %Vitamin B65 %Eisen5 %Kalium4 %

Nutritional insights

  • Protein1,4 gbelow the median for Gemüse und Gemüseprodukte (median 2 g)
  • Fiber1,3 gin the lowest quarter of Gemüse und Gemüseprodukte (median 2,2 g)
  • Sugars0,78 gin the lowest quarter of Gemüse und Gemüseprodukte (median 2,3 g)
  • Fat0,15 gin the lowest quarter of Gemüse und Gemüseprodukte (median 0,3 g)
  • Saturated fat0,02 gin the lowest quarter of Gemüse und Gemüseprodukte (median 0,052 g)
  • Sodium28 mgbelow the median for Gemüse und Gemüseprodukte (median 36 mg)
  • Protein per 100 kcal9,1 gprotein density, useful for comparing foods with different calorie levels
  • Water95 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Einfach ungesättigtes Fett C0,006 g
Mehrfach ungesättigtes Fett C0,082 g
Sugars and starch (7)
Stärke M0 g
Saccharose M0 g
Glucose M0,36 g
Fruktose M0,43 g
Lactose M0 g
Maltose M0 g
Galactose M0 g
Amino acids (18)
Tryptophan ?0,009 g
Threonin ?0,059 g
Isoleucin ?0,084 g
Leucin ?0,079 g
Lysin ?0,084 g
Methionin ?0,016 g
Cystin ?0,016 g
Phenylalanin ?0,055 g
Tyrosin ?0,032 g
Valin ?0,07 g
Arginin ?0,071 g
Histidin ?0,022 g
Alanin ?0,056 g
Asparaginsäure ?0,14 g
Glutaminsäure ?0,18 g
Glycin ?0,057 g
Prolin ?0,048 g
Serin ?0,039 g
Individual fatty acids (19)
EPA (Omega-3, 20:5 n-3) ?0 g
DHA (Omega-3, 22:6 n-3) ?0 g
Linolsäure (Omega-6, 18:2) ?0,024 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
SFA 8:0 ?0 g
SFA 10:0 ?0 g
SFA 12:0 ?0 g
SFA 14:0 ?0 g
SFA 16:0 ?0,018 g
SFA 18:0 ?0,002 g
MUFA 18:1 ?0,005 g
PUFA 18:3 ?0,058 g
PUFA 20:4 ?0 g
MUFA 16:1 ?0,002 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (14)
Beta-Carotin M4.443 µg
Lycopin M0 µg
Lutein + Zeaxanthin M1.730 µg
Retinol Z0 µg
Carotin, alpha M0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z0 IU
Cryptoxanthin, beta M0 µg
Tocopherol, beta M0 mg
Tocopherol, gamma M0,41 mg
Tocopherol, Delta M0,02 mg
Tocotrienol, alpha M0 mg
Tocotrienol, beta M0 mg
Tocotrienol, gamma M0 mg
Tocotrienol, delta M0 mg
Sterols (1)
Phytosterine ?38 mg
Other components (13)
Wasser M95 g
Alkohol ?0 g
Koffein Z0 mg
Asche M0,62 g
Theobromin Z0 mg
Energie C62 kJ
Vitamin A, IE ?7.405 IU
Vitamin K (Dihydrophyllochinon) M0 µg
Folsäure Z0 µg
Folat, Lebensmittel M38 µg
Betain I0,2 mg
Vitamin E, zugesetzt Z0 mg
Vitamin B-12, zugesetzt Z0 µg

Other forms of Salat

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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, 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
Salat, salat mit verschiedenen Gemüsesorten, einschließlich Tomaten und/oder Karotten, kein Dressing 24 1,1 g 4,6 g 0,2 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Sellerie, rohöl Raw 14 0,69 g 3 g 0,17 g
Gurken, mit Schale, rohöl Raw 15 0,65 g 3,6 g 0,11 g
Zucchini, rohöl Raw 17 1,2 g 3,1 g 0,32 g
Tomaten, rot, reif, rohöl Raw 18 0,88 g 3,9 g 0,2 g
Spargel, rohöl Raw 20 2,2 g 3,9 g 0,12 g
Grüner Glockenpfeffer, rohöl Raw 20 0,86 g 4,6 g 0,17 g
Blumenkohl, rohöl Raw 25 1,9 g 5 g 0,28 g
Weiße Pilze, rohöl Raw 22 3,1 g 3,3 g 0,34 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in Raw Salat?

100 g of Raw Salat has 15 kcal. 1 Tasse geschreddert (36 g): about 5 kcal. 1 Blatt innen (4,8 g): about 1 kcal. 1 Blatt außen (24 g): about 4 kcal.

How much protein is in Raw Salat?

Raw Salat contains 1,4 g of protein per 100 g (3 % of the 50 g Daily Value), or 0,49 g in 1 Tasse geschreddert (36 g). About 30 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is below the median (median 2 g).

How many carbs are in Raw Salat?

Raw Salat has 2,9 g of total carbohydrates per 100 g, including 1,3 g of fiber and 0,78 g of sugars.

How much fat is in Raw Salat?

Raw Salat contains 0,15 g of fat per 100 g, of which 0,02 g is saturated (0,1 % of the Daily Value).

What vitamins and minerals does Raw Salat contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (105 % DV), Vitamin A (41 % DV), Mangan (11 % DV) and Vitamin C (10 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Raw Salat?

100 g contains 28 mg of sodium, 1 % of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated 1. April 2019. 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: SR Legacy, record 169249. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. 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.