1 serving (100 grams) contains 15 calories, 0.9 grams of protein, 0.2 grams of fat, and 3.6 grams of carbohydrates.
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Nutrition Information
Calories |
35.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.8 mg | 1% | |
| Total Carbohydrates | 8.6 g | 3% | |
| Dietary Fiber | 2.9 g | 10% | |
| Sugars | 6.0 g | ||
| protein | 2.1 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 42.9 mg | 3% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 476.2 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Salad with lettuce and tomato
A salad made with lettuce and tomato is a simple, fresh dish commonly found in cuisines worldwide, especially Mediterranean and American. This combination is rich in water content, fiber, and essential vitamins and minerals. Lettuce provides vitamin A, vitamin K, and folate, while tomatoes contribute vitamin C, potassium, and the antioxidant lycopene. Typically low in calories, this salad is an ideal base for a nutrient-dense meal when combined with healthy fats and proteins. Its light and hydrating qualities make it a popular choice for balanced diets and mindful eating practices.
Health Benefits
- Supports skin and vision health due to the high content of vitamin A in lettuce (66% of the daily value per 100g).
- Boosts immunity as tomatoes are rich in vitamin C, providing about 18% of the daily value per medium-sized tomato (123g).
- Aids in heart health thanks to potassium in tomatoes, which helps regulate blood pressure and reduce sodium’s effects.
- Promotes digestive health with dietary fiber from both lettuce and tomato, supporting gut function and regularity.
- Provides a dose of antioxidants like lycopene, which is present in tomatoes and has been linked to reduced oxidative stress.
Dietary Considerations
Selection and Storage
Store lettuce in a damp paper towel inside a sealed container or plastic bag in the fridge to maintain crispness. Keep tomatoes at room temperature for optimal flavor, but refrigerate if very ripe to extend shelf life.
Common Questions About Salad with lettuce and tomato Nutrition
Is salad with lettuce and tomato high in protein?
Salad with lettuce and tomato is not high in protein. Lettuce contains less than 1 gram of protein per cup, and tomatoes provide about 1 gram of protein per medium-sized tomato. To increase the protein content, you can add ingredients like grilled chicken, eggs, or beans.
Can I eat salad with lettuce and tomato on a keto diet?
Yes, you can eat salad with lettuce and tomato on a keto diet as both lettuce and tomato are low in carbs. Lettuce contains about 1-2 grams of net carbs per cup, and a medium tomato has approximately 3-4 grams of net carbs, making them suitable for keto when consumed in moderation.
What are the health benefits of eating salad with lettuce and tomato?
Salad with lettuce and tomato is rich in vitamins and antioxidants. Lettuce is high in vitamin A and vitamin K, while tomatoes provide vitamin C, potassium, and lycopene, which supports heart health and may reduce the risk of certain cancers. It's a great low-calorie option for boosting nutrient intake.
How much salad with lettuce and tomato should I serve per person?
A standard serving size for salad with lettuce and tomato is about 1-2 cups per person. This provides around 15-50 calories depending on portion size. Adding other ingredients like dressings or proteins can increase the calorie count, so adjust based on your dietary goals.
How does salad with lettuce and tomato compare to spinach-based salads nutritionally?
Spinach salads tend to be more nutrient-dense than those solely made with lettuce and tomato. Spinach is richer in iron, calcium, and magnesium compared to lettuce, and offers more vitamin K. Including spinach in your salad can boost its nutrient profile while maintaining a low-calorie count.
