How Many Calories Are in a Salad with Just Vegetables?

October 24, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), most fruits and vegetables are naturally low in fat and calories, and their high water and fiber content helps you feel full. A typical large salad composed solely of non-starchy vegetables can contain as few as 50 to 100 calories, making it a powerful tool for weight management. This is a significant factor in understanding how many calories are in a salad with just vegetables.

Quick Summary

A plain vegetable salad is inherently low in calories, primarily influenced by the types and quantities of vegetables used. The final calorie count is determined by measuring or estimating each ingredient, with non-starchy vegetables contributing very few calories.

Key Points

Low Calorie Base: A salad with non-starchy vegetables like lettuce and cucumber is very low in calories, typically under 100 kcal for a large serving.
Starchy Vegetables Add Calories: Ingredients such as corn, peas, and sweet potatoes significantly increase the total calorie count due to their higher carbohydrate content.
High Volume, Low Energy Density: The high water and fiber content of raw vegetables provides a sense of fullness for a very low energy cost, which is beneficial for weight management.
Measurement is Key: For precise calorie tracking, it is best to measure or weigh individual ingredients, as portion sizes can dramatically affect the total calories.
Nutrient-Dense Choice: Regardless of the exact calorie count, a vegetable salad is a nutrient-dense choice rich in vitamins, minerals, and antioxidants essential for health.

Understanding the Calorie Count in a Vegetable-Only Salad

Determining exactly how many calories are in a salad with just vegetables can vary based on your choice of ingredients and portion sizes. The key takeaway is that the base of leafy greens and non-starchy vegetables contributes very few calories, making it an ideal choice for a low-calorie meal or side dish. The significant calorie difference occurs when adding starchy vegetables or calorie-dense toppings, which are not included in a "just vegetables" version.

Breaking Down the Base: Leafy Greens and Raw Vegetables

The foundation of most salads is a mix of leafy greens, which are famously low in calories. A generous serving of mixed greens or lettuce typically contains less than 20 calories. The majority of common raw vegetables are also very low in energy density, meaning they provide volume and fiber without a high number of calories.

Spinach: Approximately 7 calories per cup.
Lettuce (Iceberg/Romaine): Around 5 calories per cup.
Cucumber: About 4 calories per 32.6g serving.
Bell Peppers: Less than 5 calories for a small amount.
Tomatoes: Roughly 3 calories for a few cherry tomatoes.

As you can see, a large bowl of a simple garden salad, combining various greens, cucumber, and tomatoes, might only contain between 50 and 80 calories. This low number is why dietitians often recommend vegetable-based salads for those aiming for weight loss or maintenance. The fiber and water content help promote satiety, keeping you feeling full for longer.

The Impact of Starchy and Higher-Calorie Vegetables

While all vegetables are healthy, their caloric content varies. Starchy vegetables naturally contain more carbohydrates and therefore have a higher calorie count per serving. Including these in your salad will increase the total energy content.

Carrots: Around 53 calories per cup.
Peas (Green): About 105 calories per cup.
Corn: Roughly 125 calories per cup.
Sweet Potato (diced): Approximately 114 calories per cup.

For those meticulously tracking calories, understanding this distinction is crucial. A plain salad of lettuce and cucumber is fundamentally different in caloric value from one loaded with corn, peas, and carrots. However, these denser vegetables also provide more nutrients, so balancing them is a good approach for a well-rounded meal.

How to Calculate Calories in Your Homemade Vegetable Salad

To get the most accurate calorie count for a homemade salad, measuring or weighing your ingredients is the best method. Use a food scale or measuring cups and reference nutrition databases like those from the USDA. The process is simple:

Select Your Base: Decide on the type and amount of leafy greens. For example, 3 cups of chopped romaine lettuce. Use the nutritional information per cup.
Add Your Ingredients: List each vegetable you plan to add and measure the quantity. Add the calories for each.
Sum it Up: Total the calories from each component to get the final count.

For an example, let's consider a simple, raw vegetable salad:

3 cups of romaine lettuce: 15 calories
1 cup of cherry tomatoes: 47 calories
1 cup of cucumber slices: ~16 calories
1/2 cup shredded carrots: 27 calories Total: Approximately 105 calories

Comparison Table: Low vs. High Calorie Vegetable Salads

To illustrate the difference, here is a comparison of two salads composed of only vegetables.


Ingredient (per cup)	Low-Calorie Salad	High-Calorie Salad
Lettuce/Spinach	3 cups (15-21 kcal)	2 cups (10-14 kcal)
Cucumber	1 cup (16 kcal)	1 cup (16 kcal)
Cherry Tomatoes	1 cup (47 kcal)	1 cup (47 kcal)
Carrots	1/2 cup (27 kcal)	1 cup (53 kcal)
Corn	0 cups (0 kcal)	1 cup (125 kcal)
Peas	0 cups (0 kcal)	1 cup (105 kcal)
Total Estimated Calories	~105 kcal	~356 kcal

This table clearly shows how a salad with just vegetables can have a significantly different calorie count depending on the mix of ingredients. Including starchy vegetables can easily triple the total calories.

Conclusion

In conclusion, the caloric content of a salad with just vegetables is determined by the specific types and quantities of produce used. A basic salad of leafy greens and non-starchy vegetables is exceptionally low in calories, making it a filling and nutritious option for those managing their weight. When adding ingredients, be mindful of portion sizes and the caloric density of each vegetable, especially starchy varieties, to keep an accurate count. By being aware of your ingredients, you can easily enjoy a delicious and satisfying vegetable salad that aligns with your dietary goals.

For more information on the nutrient profiles of various vegetables, you can visit the USDA FoodData Central website.

Frequently Asked Questions

A basic salad with just leafy greens, cucumbers, and tomatoes can contain as little as 50 to 100 calories. Adding starchy vegetables like corn and peas can increase the calorie count to over 300 calories for a similar volume.

Yes, cooking vegetables can alter their calorie count. Methods like boiling have minimal impact, while adding oils for roasting or sautéing will increase the total calories significantly. Raw vegetable calories are generally lower than cooked, energy-dense preparations.

To make your salad more satisfying without increasing calories, focus on high-fiber and high-volume vegetables. Add large amounts of mixed greens, celery, bell peppers, and cucumbers. Adding a lean protein source like baked tofu can also increase satiety without adding excessive calories.

A salad made with a wide variety of vegetables is almost always a healthy choice, especially for weight loss. The low-calorie, high-fiber nature of vegetables makes them very filling. However, calorie counts can increase rapidly with added dressings, cheese, or other high-fat toppings.

Some of the lowest calorie vegetables include lettuce (iceberg, romaine), spinach, cucumbers, celery, radishes, and sprouts. A cup of raw lettuce or spinach contains very few calories, making them an excellent base.

Vegetables with high water and fiber content, such as leafy greens, are low in calorie density. This means you can eat a large volume of them without consuming many calories, promoting a feeling of fullness and aiding in weight management.

A salad with just vegetables can be flavorful and satisfying on its own, especially with fresh, high-quality ingredients. A light spritz of lemon juice and a pinch of black pepper can enhance the taste without adding calories. If a dressing is desired, opting for a vinaigrette with minimal oil is a good, low-calorie choice.