1 serving (50 grams) contains 10 calories, 0.5 grams of protein, 0.1 grams of fat, and 2.0 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 | 47.6 mg | 2% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 1.0 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 95.2 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 714.3 mg | 15% | |
* 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 leaves
Salad leaves, including varieties like lettuce, spinach, arugula, and kale, are leafy greens commonly used in cuisines worldwide, particularly Mediterranean, American, and Asian diets. These greens are low in calories but packed with vital nutrients, making them a staple in healthy meal planning. Rich in vitamins such as A, C, K, and folate, along with minerals like potassium and magnesium, salad leaves offer high water content and dietary fiber. Darker greens like kale and spinach often contain higher nutrient levels compared to lighter lettuces, such as iceberg. They have been cultivated for thousands of years, originating from ancient Egyptian and Roman diets, and remain integral to balanced nutrition today.
Health Benefits
- Rich in Vitamin K, which supports bone health and optimal blood clotting.
- Contains Vitamin A, essential for maintaining healthy skin, eyes, and immune function.
- High in dietary fiber, aiding digestion and promoting gut health.
- Provides antioxidants like beta-carotene, which help combat oxidative stress and reduce inflammation.
- Low in calories and high in water content, contributing to weight management and hydration.
Dietary Considerations
Selection and Storage
Store salad leaves in the refrigerator, ideally in a breathable bag or container, to retain freshness. Wash thoroughly before consumption to remove dirt or potential pesticides.
Common Questions About Salad leaves Nutrition
What is the nutritional content of salad leaves?
Salad leaves, such as lettuce, spinach, and arugula, are very low in calories, typically containing about 5-10 calories per cup (36g). They are not significant sources of protein (0.5-2g per cup depending on the type), but they are rich in vitamins A, C, K, and folate, and offer a variety of antioxidants and dietary fiber.
Can I eat salad leaves on a keto diet?
Yes, salad leaves are keto-friendly due to their very low carbohydrate content. Most varieties have less than 1-2g of net carbs per cup, making them an excellent choice for adding volume and nutrients to keto meals while staying within your carb limits.
What are the health benefits of eating salad leaves?
Salad leaves are packed with antioxidants, which protect cells from damage, and provide essential nutrients such as vitamin K for bone health, vitamin A for vision and immune support, and folate for cellular function. They also contribute to hydration and digestive health due to their high water and fiber content.
What is the recommended portion size for salad leaves?
A standard portion size of salad leaves is about 1-2 cups (36-72g) per serving. This provides enough bulk to form the base of a meal or a light snack, while contributing minimal calories and maximizing nutrient intake. Larger portions can be consumed depending on dietary needs and specific meal plans.
How do salad leaves compare to other leafy greens like kale or spinach?
Salad leaves such as iceberg lettuce are less nutrient-dense compared to dark leafy greens like kale and spinach, which are richer in iron, calcium, and vitamins A and K. However, they are milder in flavor and lower in bitterness, making them a more palatable option for lighter dishes or those new to leafy greens.
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.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Health and Human ServicesGuidelines emphasizing the importance of including leafy greens in a balanced diet for overall health.
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.
