1 serving (100 grams) contains 15 calories, 1.0 grams of protein, 0.2 grams of fat, and 3.5 grams of carbohydrates.
Log this food in SnapCalorie
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 | 8.3 g | 3% | |
| Dietary Fiber | 2.9 g | 10% | |
| Sugars | 6.0 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| 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 tomato and lettuce
A salad with tomato and lettuce is a simple, versatile dish that is popular in various cuisines worldwide, often forming the base for Mediterranean, American, and vegetarian meals. Lettuce provides hydration due to its high water content (over 90%) and is low in calories, while being a good source of Vitamin K. Tomatoes are rich in lycopene, a powerful antioxidant, as well as Vitamin C, potassium, and folate. This combination creates a nutrient-dense yet light dish that can complement any meal or be enjoyed as a standalone option, aligning with plant-based and health-conscious diets.
Health Benefits
- Tomatoes are high in Vitamin C (about 20% of the RDI per 100g), which supports immune health and skin repair.
- Lettuce contains Vitamin K (55% of the RDI per 100g), essential for blood clotting and bone health.
- Lycopene in tomatoes has antioxidant properties that may reduce the risk of certain chronic diseases, including heart disease.
- The potassium in tomatoes (237 mg per 100g) helps regulate blood pressure by counteracting sodium's effects in the body.
- The water content in both tomatoes and lettuce supports hydration and helps maintain energy levels throughout the day.
Dietary Considerations
Selection and Storage
Store unwashed lettuce in an airtight bag or container in the refrigerator for up to one week. Tomatoes should be kept at room temperature if unripe, or in the fridge if ripe to extend shelf life.
Common Questions About Salad with tomato and lettuce Nutrition
What is the nutritional content of a salad with tomato and lettuce?
A basic salad with 1 cup of lettuce and 1 medium tomato contains around 20 calories, 1 gram of protein, 4 grams of carbohydrates, and less than 1 gram of fat. It's also a good source of vitamin C, vitamin K, folate, and dietary fiber.
Can I eat salad with tomato and lettuce on a keto diet?
Yes, you can eat a salad with tomato and lettuce on a keto diet, but it's important to monitor portion sizes. While lettuce is extremely low in carbs (about 1-2 grams per cup), tomatoes contain about 3-4 grams of net carbs per medium tomato, so larger portions may add up.
What are the health benefits of eating salad with tomato and lettuce?
This salad provides a low-calorie, nutrient-dense option that supports hydration and digestive health due to its high water content and fiber. Lettuce is rich in vitamin K for bone health, while tomatoes provide antioxidants like lycopene, which may help reduce the risk of chronic diseases like heart disease and certain cancers.
What is the recommended serving size for a salad with tomato and lettuce?
A standard serving size is about 1 cup of lettuce and 1 medium tomato, which is suitable for a side salad. For a larger meal, you can double the portions, but ensure balanced additions like a protein source or healthy fats to make it more filling.
How does a salad with tomato and lettuce compare to other basic salads?
Compared to salads with higher calorie ingredients like croutons or heavy dressings, a salad with tomato and lettuce is much lower in calories and fat. It's a lighter, nutrient-rich choice with fewer carbohydrates, making it ideal for weight management or as a base for customizing with various toppings.
