Lettuce salad with dressing

Salad

Item Rating: 78/100

1 serving (100 grams) contains 50 calories, 1.0 grams of protein, 3.5 grams of fat, and 4.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		119.0
% Daily Value*
Total Fat		8.3 g	10%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		9.5 g	3%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		1.0 mg	5%
Potassium		357.1 mg	7%

* 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

🍞 Low carbs

Source of Calories

Fat: 74 cal (61.1%)

Protein: 9 cal (7.8%)

Carbs: 38 cal (31.1%)

About Lettuce salad with dressing

Lettuce salad typically consists of fresh, leafy greens like romaine, iceberg, or mixed green varieties paired with a flavorful dressing. Originating from various cuisines around the world, salads are a staple in Mediterranean, Western, and Asian meals due to their versatility. Lettuce is low in calories and primarily composed of water (over 90%), making it hydrating and ideal for weight management. It provides trace amounts of vitamins such as vitamin A, K, and folate. When paired with dressings, nutritional content varies, as creamy or oil-based dressings may add healthy fats but also increase calorie density.

Health Benefits

• Lettuce is a source of vitamin K, which supports blood clotting and bone health.
• Vitamin A in lettuce aids in maintaining healthy skin and vision.
• Folate in lettuce contributes to DNA synthesis and pregnancy health.
• Pairing with olive oil-based dressings offers monounsaturated fats, which are beneficial for heart health.
• Hydration from lettuce helps maintain electrolyte balance and prevent dehydration.

Dietary Considerations

Allergens: Contains Potential allergens in creamy dressings like egg, dairy, or soy

Suitable for: Vegetarian, vegan (if no animal byproducts in dressing), gluten-free (if dressing is gluten-free)

Not suitable for: Vegan (if dressing contains honey or dairy), low-fat diets (if dressing is high in fat), diets requiring minimal sugar (if dressing contains added sugar)

Selection and Storage

Store lettuce in the crisper drawer of your refrigerator, ideally wrapped in a paper towel to absorb moisture and placed within a breathable container. Dress salads just before serving to maintain freshness and avoid wilting.

Common Questions About Lettuce salad with dressing Nutrition

How many calories and nutrients are in a lettuce salad with dressing?

The calorie content of a lettuce salad with dressing can vary depending on the type and amount of dressing used. A basic salad made with one cup of lettuce has approximately 5-10 calories, but a tablespoon of oil-based dressing can add around 120 calories, while creamy dressings can range from 50-100 calories per tablespoon. Lettuce also provides small amounts of vitamin A, vitamin K, and folate but is relatively low in protein and fat.

Can I eat a lettuce salad with dressing on a keto diet?

Yes, a lettuce salad can align with a keto diet if you use low-carb dressing. Lettuce is very low in carbohydrates, with around 1 gram of net carbs per cup. However, some store-bought dressings, particularly sweet or low-fat varieties, may contain added sugars. Opt for full-fat, sugar-free dressings like olive oil and vinegar for keto compliance.

What are the health benefits of eating lettuce salad with dressing?

A lettuce salad can be a low-calorie way to boost your intake of fiber, vitamins, and hydration, as lettuce is over 90% water. Adding a healthy dressing, such as one made with olive oil, can increase the absorption of fat-soluble vitamins like A and K. However, be cautious with excessive amounts of sugary or high-sodium dressings, which can negate some of the health benefits.

What is the recommended portion size for a lettuce salad with dressing?

A standard serving size for a lettuce salad is typically 1-2 cups of chopped lettuce, paired with 1-2 tablespoons of dressing. This ensures a balance between flavor and calorie control. If the salad is your main meal, you might increase the portion size and add toppings like lean protein or nuts for added nutrition.

How does a lettuce salad with dressing compare to other salads?

Compared to heavier salads like Caesar or potato salads, a lettuce salad with dressing is usually much lower in calories and higher in water content, making it a lighter option. However, it may lack protein and fat unless supplemented with ingredients like nuts, seeds, or grilled chicken. The choice of dressing plays a significant role, as creamy or sugar-laden dressings can increase calorie and fat content significantly.

Data Sources & Scientific References