1 serving (100 grams) contains 15 calories, 0.9 grams of protein, 0.2 grams of fat, and 3.5 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 | 8.3 g | 3% | |
| Dietary Fiber | 2.9 g | 10% | |
| Sugars | 6.0 g | ||
| protein | 2.1 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 tomatoes and lettuce
Salad with tomatoes and lettuce is a fresh, nutrient-packed dish commonly associated with Mediterranean cuisine, though enjoyed globally. This simple and versatile salad combines lettuce, a leafy green rich in water and fiber, with tomatoes, a vibrant fruit high in antioxidants. Low in calories and loaded with essential nutrients like vitamins A, C, and K, as well as folate and potassium, this dish is a refreshing, nutritious addition to meals. It supports hydration due to its high water content and pairs easily with a variety of dressings and add-ons for endless customizations. Generally, this salad is a staple in plant-based, health-conscious diets due to its wholesome, unprocessed ingredients and wide range of micronutrients.
Health Benefits
- Rich source of vitamin C from tomatoes, which supports immune function and skin health.
- High in dietary fiber from lettuce, aiding in digestion and promoting gut health.
- Provides potassium, essential for maintaining healthy blood pressure and electrolyte balance.
- Contains vitamin A from both lettuce and tomatoes, supporting eye health and a strong immune system.
- Offers lycopene, an antioxidant in tomatoes, which may reduce the risk of certain chronic diseases.
Dietary Considerations
Selection and Storage
Store lettuce and tomatoes separately in the refrigerator to maintain freshness. Wash and dry them thoroughly just before preparation to prevent wilting or spoilage.
Common Questions About Salad with tomatoes and lettuce Nutrition
What is the nutritional content of a salad with tomatoes and lettuce?
A basic salad with 1 cup of lettuce and 1 medium tomato contains about 20 calories, 1 gram of protein, 5 grams of carbohydrates, and almost no fat. It’s also a good source of vitamin C, vitamin A, and folate, while being very low in sodium.
Can I eat salad with tomatoes and lettuce on a keto diet?
Yes, a salad with tomatoes and lettuce can fit into a keto diet, but you need to monitor the tomato portion. Lettuce is very low in carbs, with around 1 gram per cup, but tomatoes have slightly more, about 4 grams of net carbs per medium tomato. Keep portions controlled to stay within carb limits.
What are the health benefits of eating salad with tomatoes and lettuce?
This salad is low-calorie, nutrient-dense, and hydrating due to its high water content. It provides antioxidants like lycopene from tomatoes and beta-carotene from lettuce, which support skin health and immune function. The fiber content promotes digestive health as well.
What is a recommended portion size for salad with tomatoes and lettuce?
A reasonable portion size is about 2 cups of lettuce and 1 medium tomato per person. This yields roughly 30-35 calories and ensures you get a satisfying amount of fiber and vitamins without overloading on calories or carbs.
How does salad with tomatoes and lettuce compare to other salads?
Salad with tomatoes and lettuce is lower in calories and carbs compared to salads with heavier ingredients like croutons, creamy dressings, or cheese. For higher protein content, consider adding grilled chicken, tofu, or beans, but for a light base packed with hydration and nutrients, this combination works well.
