Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing
Common food
Photo: Wikipedia
A crisp, refreshing base of mixed greens, often including tender lettuce leaves, juicy tomato wedges, and sweet carrot shreds. Its taste is clean and subtly sweet with a satisfying crunch, while its texture is light and hydrating. Nutritionally, it's a low-calorie, high-fiber canvas packed with water-soluble vitamins.
Calorie split: 18% protein · 75% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People adore its universal appeal as a crisp, palate-cleansing starter or side that complements virtually any main course. Its versatility allows for endless customization with other toppings and textures.
⚠️ Watch-outs & how to enjoy it better
On its own, it can be perceived as bland or unsatisfying, and its high water content may lead to frequent bathroom visits. For those monitoring blood sugar, the natural sugars in tomatoes and carrots, though minimal, can add up. To counteract this, always pair it with a source of protein (like grilled chicken) or healthy fat (like avocado or olive oil) to enhance satiety and slow sugar absorption.
Key benefits
- Extremely low in calories, ideal for volume eating
- High water content aids hydration
- Good source of dietary fiber for digestive health
- Provides vitamin C from tomatoes and beta-carotene from carrots
- Contains minimal fat and no cholesterol
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of serving a simple salad of mixed greens before a meal, known as a 'salad course,' was popularized in 18th-century France to stimulate the appetite without filling the diner.
Full nutrition (USDA data · scales with serving)
| Water | 93.5 g |
| Energy | 24.0 kcal |
| Protein | 1.1 g |
| Total lipid (fat) | 0.20 g |
| Carbohydrate, by difference | 4.6 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.9 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 0.31 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 27.0 mg |
| Potassium, K | 272 mg |
| Sodium, Na | 39.0 mg |
| Zinc, Zn | 0.24 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 9.6 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.45 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 39.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 39.0 ug |
| Folate, DFE | 39.0 ug |
| Choline, total | 9.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 239 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2707 ug |
| Carotene, alpha | 331 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 345 ug |
| Lutein + zeaxanthin | 1326 ug |
| Vitamin E (alpha-tocopherol) | 0.44 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 88.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from TACO BELL, Soft Taco with beef, cheese and lettuce — USDA does not publish this profile for Lettuce.
| Tryptophan | 0.10 g |
| Threonine | 0.37 g |
| Isoleucine | 0.38 g |
| Leucine | 0.72 g |
| Lysine | 0.62 g |
| Methionine | 0.20 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.30 g |
| Valine | 0.45 g |
| Arginine | 0.49 g |
| Histidine | 0.26 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.77 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.52 g |
| Proline | 0.72 g |
| Serine | 0.45 g |
FAQ
Is this salad a good source of protein?
No, it contains very little protein (about 1g per 100g). It's best enjoyed as part of a balanced meal where protein is added separately.
Can I eat this on a low-carb diet?
Yes, it's an excellent low-carb choice, with only about 4.5g of carbohydrates per 100g, most of which come from fiber and natural vegetable sugars.
Why does my salad sometimes taste bitter?
Bitterness can come from mature lettuce leaves or certain varieties like romaine hearts. Using younger, sweeter lettuce varieties and mixing with sweeter vegetables like carrots can balance the flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.24 kcal/g · 18% calories from protein · 1.5 g fiber · 1.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.