1 serving (100 grams) contains 20 calories, 1.0 grams of protein, 0.2 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
47.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.8 mg | 1% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 3.6 g | 12% | |
| 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 Lettuce and tomato salad
Lettuce and tomato salad is a simple, refreshing dish commonly featured in various cuisines worldwide, especially Mediterranean and American. Made from fresh lettuce leaves, typically Romaine or iceberg, and ripe tomatoes, this salad is known for being low-calorie, nutrient-dense, and hydrating. Lettuce primarily contains water (over 90%), fiber, and small amounts of vitamins A, C, and K. Tomatoes contribute to the salad with lycopene, an antioxidant, as well as vitamin C, potassium, and folate. This combination provides a light and healthy dish that is both versatile and easy to prepare, making it popular for meals or as a side dish.
Health Benefits
- Rich in vitamin K (lettuce), which supports proper blood clotting and bone health.
- High in lycopene (tomatoes), an antioxidant associated with improved heart health and reduced cancer risk.
- Good source of vitamin C (tomatoes), boosting immune function and collagen production.
- Low in calories and high in water content, promoting hydration and aiding in weight management.
- Contains dietary fiber, which supports digestive health and regular bowel movements.
Dietary Considerations
Selection and Storage
Store lettuce and tomatoes separately in the refrigerator; lettuce should be in a clean, dry container to maintain freshness. Wash all produce thoroughly before consumption.
Common Questions About Lettuce and tomato salad Nutrition
Is lettuce and tomato salad high in protein?
Lettuce and tomato salad is low in protein, offering less than 2 grams of protein per serving (approximately 1 cup). If you're looking to increase the protein content, consider adding high-protein toppings such as grilled chicken, beans, or nuts.
Can I eat lettuce and tomato salad on a keto diet?
Yes, lettuce and tomato salad can fit into a keto diet if prepared properly. Lettuce is very low in carbs, but tomatoes contain more carbs, so moderation is key. One medium tomato has about 4 grams of net carbs, and pairing it with low-carb dressings and avoiding sugary add-ons keeps the salad keto-friendly.
What are the health benefits of lettuce and tomato salad?
Lettuce and tomato salad is rich in vitamins and antioxidants. Lettuce provides vitamins A and K, while tomatoes are a great source of vitamin C and lycopene, an antioxidant linked to heart and skin health. It’s also a hydrating, low-calorie addition to your diet.
What is the recommended serving size for lettuce and tomato salad?
A typical serving size of lettuce and tomato salad is 1 to 2 cups, depending on whether it's a starter or main dish. For a balanced meal, consider adding sources of protein like beans or tofu and healthy fats like avocado or olive oil-based dressings.
How does lettuce and tomato salad compare to a spinach and kale salad?
Lettuce and tomato salad is lighter and lower in calories, while spinach and kale salads are higher in nutrients like iron, calcium, and vitamin C. Spinach and kale provide denser nutrition, making them better choices if you're looking to boost micronutrient intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
