1 serving (10 grams) contains 5 calories, 0.2 grams of protein, 0.1 grams of fat, and 0.5 grams of carbohydrates.
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Nutrition Information
Calories |
125 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.5 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 50 mg | 2% | |
| Total Carbohydrates | 12.5 g | 4% | |
| Dietary Fiber | 7.5 g | 26% | |
| Sugars | 2.5 g | ||
| protein | 5 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 250 mg | 19% | |
| Iron | 5 mg | 27% | |
| Potassium | 1000 mg | 21% | |
* 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 leaf
Salad leaves, often encompassing varieties like lettuce, spinach, arugula, and kale, are leafy greens originating from various cultures worldwide. They are key components in Mediterranean, American, and Asian cuisines and serve as a versatile base for fresh dishes. Nutritionally, salad leaves are low in calories and contain high water content, making them hydrating and weight-friendly. They are rich in micronutrients like vitamin A, vitamin K, and folate, and provide dietary fiber, which aids in digestion. Dark green varieties, such as kale and spinach, offer more nutrient density, particularly iron, magnesium, and antioxidants like lutein.
Health Benefits
- Supports eye health due to high levels of vitamin A and the antioxidant lutein.
- Promotes bone health with vitamin K, which supports calcium transportation and bone mineral density.
- Aids digestion with dietary fiber, which helps regulate bowel movements.
- Boosts hydration due to a high water content, important for overall bodily functions and skin health.
- Contains folate, essential for DNA synthesis and fetal development during pregnancy.
Dietary Considerations
Selection and Storage
Store salad leaves in a sealed container or plastic bag in the refrigerator to keep them fresh for up to a week. Wash just before use to reduce spoilage.
Common Questions About Salad leaf Nutrition
Is salad leaf high in protein?
Salad leaves are not high in protein, as they generally contain only about 0.5–1.6 grams of protein per 100 grams, varying by type (e.g., romaine or iceberg). They are better known for their low-calorie and nutrient-dense profile rather than as a protein source.
Can I eat salad leaf on a keto diet?
Yes, salad leaves are an excellent choice for a keto diet because they are low in carbohydrates. Most salad greens like spinach, kale, or romaine have less than 3 grams of net carbs per 100 grams, making them ideal for low-carb and keto-friendly meal planning.
What are the main health benefits of salad leaf?
Salad leaves provide a rich source of vitamins such as vitamin A, vitamin K, and folate, as well as antioxidants like lutein. They support heart health, eye health, and overall hydration due to their high water content. Darker greens like spinach and arugula are especially nutritious.
How much salad leaf should I eat per serving?
A standard serving size for salad leaves is about 1 to 2 cups of raw greens, which is approximately 25–50 grams. This portion provides only 5–15 calories, making it an excellent option for adding volume to meals without significantly impacting calorie intake.
How do salad leaves compare to spinach or kale in nutrition?
Generally, darker greens like spinach and kale are more nutrient-dense compared to lighter options like iceberg lettuce. For example, spinach provides about 23 calories, 2.9 grams of protein, and 558 mcg of vitamin A per 100 grams, while iceberg lettuce offers just 14 calories, 1 gram of protein, and 25 mcg of vitamin A. Choosing a mix of greens can balance nutrition and flavor.
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.
