Lettuce, salad with avocado, tomato, and/or carrots, with or without other vegetables, no dressing
Common food
Photo: Wikipedia
A crisp, refreshing medley of leafy greens, creamy avocado, and juicy tomato, sometimes with the sweet crunch of carrots. This simple salad offers a vibrant, clean flavor profile with a satisfying mix of textures, from soft and buttery to crisp and watery. It's a low-calorie, nutrient-dense base, rich in fiber and healthy fats from the avocado.
Calorie split: 9% protein · 38% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love this salad for its incredible versatility and the satisfying contrast of creamy avocado against crisp lettuce and juicy tomato. It's a staple in health-conscious diets globally, celebrated for being a quick, light, and flavorful side or base for countless meals.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its lack of protein and substantial calories, which can leave some feeling unsatisfied if eaten alone. To counteract this, pair it with a protein source like grilled chicken, chickpeas, or a hard-boiled egg, and consider adding a small amount of healthy fat or whole grain to make it a more complete meal.
Key benefits
- Excellent source of dietary fiber (2.7g per 100g).
- Provides heart-healthy monounsaturated fats from avocado.
- Low in calories (54 kcal per 100g) while being nutrient-rich.
- Contains vitamins A and C from tomatoes and carrots.
- Hydrating due to the high water content of lettuce and tomato.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Aztecs are believed to have been the first to cultivate avocados, and they called them 'āhuacatl,' which is also the Nahuatl word for 'testicle' due to the fruit's shape and the way it grows in pairs.
Full nutrition (USDA data · scales with serving)
| Water | 88.9 g |
| Energy | 54.0 kcal |
| Protein | 1.3 g |
| Total lipid (fat) | 3.4 g |
| Carbohydrate, by difference | 5.5 g |
| Fiber, total dietary | 2.7 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 33.0 mg |
| Potassium, K | 322 mg |
| Sodium, Na | 33.0 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 9.9 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.74 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 49.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 49.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 10.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 195 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2207 ug |
| Carotene, alpha | 273 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Lycopene | 280 ug |
| Lutein + zeaxanthin | 1134 ug |
| Vitamin E (alpha-tocopherol) | 0.82 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 75.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.50 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 | 0.48 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.16 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| PUFA 18:2 | 0.41 g |
| PUFA 18:3 | 0.07 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 is very low in protein (only 1.29g per 100g). It's best enjoyed as a side dish or combined with a protein source like beans, nuts, or lean meat to make a balanced meal.
Can I make this salad ahead of time?
You can prep the vegetables, but it's best to assemble just before serving. Avocado will brown and lettuce will wilt if dressed or mixed too early. Store components separately in airtight containers.
Is it suitable for a low-carb diet?
Yes, with 5.5g of carbs per 100g (and 2.7g of that being fiber), it's a very low-carb, keto-friendly option. The net carbs are minimal, making it an excellent choice for low-carb lifestyles.
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 0.54 kcal/g · 10% calories from protein · 2.7 g fiber · 1.6 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: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.