Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing
Common food
Photo: Wikipedia
A crisp, refreshing salad of leafy greens, hard-boiled egg, and fresh vegetables like tomato and carrot, tossed without dressing. The texture is a delightful mix of crunchy vegetables and creamy egg, with a clean, mild flavor that lets each ingredient shine. Nutritionally, it's a light yet satisfying option, offering a good balance of protein and healthy fats for very few calories.
Calorie split: 24% protein · 21% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love this salad for its clean, uncomplicated taste and the satisfying contrast between creamy egg and crisp vegetables. It's a versatile canvas that can be adapted to almost any cuisine or dietary preference.
⚠️ Watch-outs & how to enjoy it better
Without dressing, some may find it too dry or bland. For those watching blood sugar, the natural sugars in tomatoes and carrots can cause a mild spike if eaten alone. To counteract this, always pair it with the protein and fat from the egg and cheese, or add a small amount of olive oil-based dressing.
Key benefits
- Excellent source of hydration from high-water-content vegetables.
- Provides complete protein from the egg for muscle maintenance.
- Rich in dietary fiber for digestive health.
- Low in calories while being nutrient-dense.
- Contains lycopene from tomatoes and vitamin A from carrots.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'salad' concept of mixing raw vegetables with a protein source like egg is a relatively modern Western invention, popularized in the 19th century as a 'health food' for the upper classes.
Full nutrition (USDA data · scales with serving)
| Water | 86.7 g |
| Energy | 71.0 kcal |
| Protein | 4.2 g |
| Total lipid (fat) | 4.4 g |
| Carbohydrate, by difference | 3.7 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 93.0 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 81.0 mg |
| Potassium, K | 239 mg |
| Sodium, Na | 106 mg |
| Zinc, Zn | 0.63 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 6.1 ug |
| Vitamin C, total ascorbic acid | 7.8 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.15 mg |
| Niacin | 0.40 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 | 40.5 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 230 ug |
| Retinol | 44.0 ug |
| Carotene, beta | 2064 ug |
| Carotene, alpha | 319 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 367 ug |
| Lutein + zeaxanthin | 949 ug |
| Vitamin E (alpha-tocopherol) | 0.53 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 61.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.28 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.40 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.33 g |
| PUFA 18:2 | 0.27 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 49.0 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 complete meal?
For most adults, a standard serving provides a good start but may be light on calories and carbohydrates for a full meal. Consider adding a slice of whole-grain bread or a side of quinoa to make it more substantial.
Can I make this ahead of time?
The vegetables can be prepped, but it's best to assemble just before serving to prevent wilting. Keep the egg separate until ready to eat to maintain texture.
What's a good alternative if I don't eat eggs?
You can substitute the egg with chickpeas, grilled chicken breast, or cubes of firm tofu to maintain the protein component.
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 0.71 kcal/g · 24% 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: 0.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.