Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing
Common food
Photo: Wikipedia
A crisp, refreshing base of leafy greens, typically iceberg or romaine, tossed with the creamy tang of cheese, the juicy pop of tomato, and the sweet crunch of carrots. This simple combination offers a light, satisfying texture and a balanced profile of fresh flavors. Nutritionally, it's a low-calorie, high-fiber option that provides a good dose of vitamins and minerals from its vegetable components.
Calorie split: 22% protein · 18% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People adore it for its effortless versatility—it's a universal canvas that can be a side, a light meal, or a crunchy addition to sandwiches and wraps. The satisfying contrast of cool, crisp lettuce with rich cheese and sweet vegetables makes it a perennial favorite across cultures.
⚠️ Watch-outs & how to enjoy it better
Without dressing, it can be perceived as bland, and the cheese adds saturated fat and sodium. Those monitoring blood sugar should be mindful of portion size, as the natural sugars in tomatoes and carrots can add up. To counteract this, pair it with a source of lean protein like grilled chicken or chickpeas, and consider using a small amount of a vinegar-based dressing to enhance flavor without excess calories.
Key benefits
- Low in calories, supporting weight management.
- High in dietary fiber, aiding digestion and sati.g
- Rich in vitamins A and C from tomatoes and carrots.
- Provides calcium and protein from the cheese component.
- Hydrating due to the high water content of lettuce.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The ancient Romans believed lettuce promoted sleep, and it was often served at the end of a meal as a digestive aid, not a starter.
Full nutrition (USDA data · scales with serving)
| Water | 83.6 g |
| Energy | 91.0 kcal |
| Protein | 4.9 g |
| Total lipid (fat) | 6.1 g |
| Carbohydrate, by difference | 4.2 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 149 mg |
| Iron, Fe | 0.28 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 102 mg |
| Potassium, K | 238 mg |
| Sodium, Na | 146 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 5.2 ug |
| Vitamin C, total ascorbic acid | 7.9 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.38 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 36.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 10.8 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 253 ug |
| Retinol | 55.0 ug |
| Carotene, beta | 2236 ug |
| Carotene, alpha | 274 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 285 ug |
| Lutein + zeaxanthin | 1096 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 73.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.11 g |
| SFA 6:0 | 0.09 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.15 g |
| SFA 12:0 | 0.17 g |
| SFA 14:0 | 0.54 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.59 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.28 g |
| PUFA 18:2 | 0.24 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 17.0 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?
It provides a moderate amount of protein, primarily from the cheese. For a more substantial protein boost, add grilled chicken, tuna, beans, or tofu.
Can I make this ahead of time?
Yes, but for best texture, store the lettuce and vegetables separately from the cheese and combine just before serving to prevent wilting and sogginess.
What's the best lettuce for this salad?
Romaine offers a sturdy crunch and slightly sweeter flavor, while iceberg provides maximum crispness and hydration. Butter lettuce adds a softer, more delicate texture.
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 0.91 kcal/g · 22% calories from protein · 1.2 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: 0.61 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.