Calories in Salat, rohöl
Generic food Raw Gemüse
Salat, rohöl contains 20 kcal per 100 g. A typical serving of 1 Tasse (35 g) provides about 7 kcal.
Roughly 76 % of its calories come from carbohydrates, with 19 % from protein and 5 % from fat (estimated with general energy factors).
That is less 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 62 % of the Daily Value for Vitamin K and 34 % of the Daily Value for Vitamin A.
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 | 20 kcal | |
| Total fat C | 0,1 g | 0,1 % |
| Saturated fat C | 0,026 g | 0,1 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 23 mg | 1 % |
| Total carbohydrates C | 3,7 g | 1 % |
| Dietary fiber C | 1,3 g | 5 % |
| Total sugars C | 1,1 g | |
| Protein C | 0,92 g | 2 % |
| Vitamin A C | 302 µg | 34 % |
| Vitamin C C | 8 mg | 9 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 0,17 mg | 1 % |
| Vitamin K C | 73,9 µg | 62 % |
| Thiamin (B1) C | 0,066 mg | 6 % |
| Riboflavin (B2) C | 0,064 mg | 5 % |
| Niacin (B3) C | 0,32 mg | 2 % |
| Vitamin B6 C | 0,062 mg | 4 % |
| Folat (B9) C | 38 µg | 10 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 10,5 mg | 2 % |
| Calcium C | 31 mg | 2 % |
| Eisen C | 0,26 mg | 1 % |
| Magnesium C | 11 mg | 3 % |
| Phosphor C | 23 mg | 2 % |
| Kalium C | 249 mg | 5 % |
| Zink C | 0,26 mg | 2 % |
| Kupfer C | 0,04 mg | 4 % |
| Selen C | 0,6 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 19 %
- Carbohydrates 76 %
- Fat 5 %
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
- Protein0,92 gin the lowest quarter of Salat und Salatsalate (median 1,3 g)
- Fiber1,3 gbelow the median for Salat und Salatsalate (median 1,4 g)
- Sugars1,1 gin the lowest quarter of Salat und Salatsalate (median 1,6 g)
- Fat0,1 gin the lowest quarter of Salat und Salatsalate (median 0,66 g)
- Saturated fat0,026 gin the lowest quarter of Salat und Salatsalate (median 0,086 g)
- Sodium23 mgin the lowest quarter of Salat und Salatsalate (median 39 mg)
- Protein per 100 kcal4,6 gprotein density, useful for comparing foods with different calorie levels
- Water94,7 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 | 0,008 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,11 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 | 0,032 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0,024 g |
| SFA 18:0 C | 0,003 g |
| MUFA 18:1 C | 0,006 g |
| PUFA 18:3 C | 0,076 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,002 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-Carotin C | 3.620 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 1.510 µg |
| Retinol C | 0 µg |
| Carotin, alpha C | 1 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Wasser C | 94,7 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 38 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, 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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 |
| Grüner Glockenpfeffer, rohöl Raw | 20 | 0,86 g | 4,6 g | 0,17 g |
| Tomaten, rot, reif, rohöl Raw | 18 | 0,88 g | 3,9 g | 0,2 g |
| Zucchini, rohöl Raw | 17 | 1,2 g | 3,1 g | 0,32 g |
| Blumenkohl, rohöl Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Spargel, rohöl Raw | 20 | 2,2 g | 3,9 g | 0,12 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 20 kcal. 1 Tasse (35 g): about 7 kcal. 1 Blatt (8 g): about 2 kcal. Leitlinie für Salat (70 g): about 14 kcal.
How much protein is in Raw Salat?
Raw Salat contains 0,92 g of protein per 100 g (2 % of the 50 g Daily Value), or 0,32 g in 1 Tasse (35 g). About 19 % 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 Raw Salat?
Raw Salat has 3,7 g of total carbohydrates per 100 g, including 1,3 g of fiber and 1,1 g of sugars.
How much fat is in Raw Salat?
Raw Salat contains 0,1 g of fat per 100 g, of which 0,026 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 (62 % DV) and Vitamin A (34 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw Salat?
100 g contains 23 mg of sodium, 1 % of the 2,300 mg Daily Value.
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 2709789. 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.