Green leaf salad

Salad

Item Rating: 84/100

1 serving (100 grams) contains 15 calories, 1.4 grams of protein, 0.2 grams of fat, and 2.9 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		37.5
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		70 mg	3%
Total Carbohydrates		7.2 g	2%
	Dietary Fiber	2.8 g	10%
	Sugars	1 g
protein		3.5 g	7%
Vitamin D		0 mcg	0%
Calcium		90 mg	6%
Iron		2.2 mg	12%
Potassium		485 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (9.5%)

Protein: 14 cal (29.6%)

Carbs: 28 cal (60.9%)

About Green leaf salad

Green leaf salad is a popular dish composed primarily of leafy greens such as lettuce, spinach, or arugula, often accompanied by various vegetables like tomatoes, cucumbers, and carrots. Originating from diverse culinary traditions, salads are a staple in many cuisines worldwide, from Mediterranean to American. Green leafy vegetables are nutrient-dense, providing essential vitamins such as A, C, and K, as well as minerals like potassium and magnesium. They are low in calories but high in fiber and water content, making them excellent for hydration and satiety. A standard serving can be a versatile component of a balanced diet.

Health Benefits

• Helps maintain eye health due to high levels of vitamin A in greens like spinach and kale.
• Supports bone health with a rich supply of vitamin K, which aids in calcium absorption and bone density.
• Boosts immune function through high vitamin C content in greens such as romaine lettuce.
• Aids digestion with dietary fiber, improving gut health and preventing constipation.
• Promotes heart health by delivering potassium, which helps regulate blood pressure.

Dietary Considerations

Allergens: Contains none (if pure vegetables are used, but check for added toppings like nuts, dairy, or dressings)

Suitable for: Vegetarian, vegan, gluten-free, low-carb

Not suitable for: None (unless specific allergens or added ingredients are present)

Selection and Storage

Keep leafy greens in the refrigerator in a perforated bag or container to maintain freshness. Rinse thoroughly before use to remove dirt or residual pesticides.

Common Questions About Green leaf salad Nutrition

Is green leaf salad high in protein?

Green leaf salad is not a high-protein food. One cup of raw green leaf lettuce contains about 0.5 grams of protein, making it a low-protein option but an excellent choice for adding fiber and micronutrients to your meal.

Can I eat green leaf salad on a keto diet?

Yes, green leaf salad is keto-friendly. It is low in carbs, with just 1 gram of net carbs per cup, making it a suitable base for a keto meal. Combine it with high-fat, low-carb additions like avocado and olive oil.

What are the health benefits of eating green leaf salad?

Green leaf salad is rich in vitamins A and K, which support eye health and blood clotting, respectively. It is low in calories but high in antioxidants and water content, making it great for hydration, weight management, and heart health.

What is a recommended portion size for green leaf salad?

A standard serving size of green leaf lettuce is 2 cups of raw leaves, which contains approximately 10 calories, 1.5 grams of carbs, and 90% water. This portion is suitable as a side salad or part of a larger meal.

How does green leaf salad compare to romaine lettuce?

Green leaf salad is slightly lower in calories and has a milder taste than romaine lettuce. While both are highly nutritious, romaine contains more folate and vitamin C, whereas green leaf salad is richer in vitamin A and has a softer texture, ideal for delicate salads.

Data Sources & Scientific References