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Lettuce and tomato Calories
Low-calorie, high-water salad mix with vitamin C and vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Lettuce and tomato (80 g) has 14 calories. That works out to 18 calories per 100 g. It contains 2.8 g of carbs, 0.7 g of protein, 0.2 g of fat and 1.1 g of fiber. Its 57.6 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce and tomato Nutrition Facts
Selected: 1 cup (chopped) · 80 g
14
KCAL / 80G
Carbs
2.8g
· 1% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 18% · Fat 11%
Lettuce and tomato nutrition facts table · 1 cup (chopped) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 0.7 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Lettuce and tomato?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 80 g | 14 kcal |
| 1 piece (whole) | 20 g | 4 kcal |
| 1 cup (shredded) | 55 g | 10 kcal |
| 1 piece (half) | 60 g | 11 kcal |
| 100 g | 100 g | 18 kcal |
| 1 serving (small) | 120 g | 22 kcal |
| 1 piece (whole) | 120 g | 22 kcal |
| 2 cup (chopped) | 160 g | 29 kcal |
| 1 serving (medium) | 180 g | 32 kcal |
| 1 serving (large) | 250 g | 45 kcal |
Calculated from 18 calories per 100 g.
Frequently Asked Questions About Lettuce and tomato
Is lettuce and tomato salad good for you?
Yes, lettuce and tomato salad is a nutritious way to add vegetables to a meal. It provides water and micronutrients, and its benefits are easiest to preserve when you use fresh vegetables and a modest amount of dressing.
How do you keep lettuce and tomato salad from getting soggy?
Keep lettuce and tomato salad crisp by drying the lettuce thoroughly, cutting the tomatoes just before serving, and adding salt and dressing at the last moment. Once dressed, the salad softens as the tomatoes release juice.
Should you store lettuce and tomatoes together?
No, it is better to store lettuce and tomatoes separately. Ripening tomatoes release ethylene, which can make lettuce deteriorate sooner; refrigerate cut tomatoes in a covered container and keep lettuce dry.
How long does lettuce and tomato salad last in the fridge?
Lettuce and tomato salad is best eaten soon after it is made. Refrigerate undressed leftovers in a sealed container and use them by the next day; dressed salad tends to wilt and become watery sooner.
Can you freeze lettuce and tomato?
No, freezing lettuce and tomato for a fresh salad is not recommended. Thawed lettuce turns limp and watery, while tomato becomes soft, so neither keeps the texture that makes the combination appealing raw.
How should you wash lettuce and tomatoes?
Rinse lettuce and tomatoes under clean running water before eating; do not use soap or detergent. Separate and rinse the lettuce leaves, rub the tomato surface gently, and dry the lettuce well to help keep salad crisp.
What dressing goes well with lettuce and tomato?
Olive oil and lemon juice make a simple dressing for lettuce and tomato. Add the dressing just before serving so the lettuce stays crisp; vinegar or a light herb dressing also works well.
Which tomatoes are best for lettuce and tomato salad?
Ripe but firm tomatoes are best for lettuce and tomato salad because they are flavorful without making the leaves soggy too quickly. Choose tomatoes with smooth skin and no soft, bruised patches.
Does lettuce and tomato help with weight loss?
Lettuce and tomato can add volume to a meal without making it especially energy-dense, which may help you feel satisfied. They do not cause weight loss on their own, and rich dressings can change the meal substantially.
Can you eat lettuce and tomato every day?
Yes, most people can eat lettuce and tomato every day as part of varied meals. Wash them well, rotate in other vegetables too, and avoid relying on the same salad as your only source of produce.
Lettuce and tomato Vitamins & Minerals
Vitamins
Vitamin K
57.6µg · 48% DV
Vitamin A
148µg · 16% DV
Vitamin C
8.8mg · 10% DV
Folate
22.4µg · 6% DV
Minerals
Potassium ⭐
176mg · 5% DV
Copper
0.04mg · 4% DV
Manganese
0.1mg · 4% DV
Phosphorus
19mg · 3% DV
Sodium
8mg · 0% DV
Lettuce and tomato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce and tomato
To burn the 14 calories in 1 cup (chopped) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lettuce and tomato?
Lettuce and tomato is a simple combination of fresh lettuce leaves and juicy tomato, served raw as a salad or added to other dishes. The exact lettuce variety varies by season and region, while tomatoes bring a gentle sweetness and acidity.
The mix is crisp, refreshing and easy to pair with grilled foods, sandwiches, wraps or a larger composed salad. A squeeze of lemon or a light vinaigrette complements it without masking its fresh flavour. It is mostly water and low in calories, with vitamin C and vitamin K; 100 g provides 18 calories. Add beans, eggs or cheese when you want a more substantial meal, or keep the dressing light for a simple side.
How Nutritious Is Lettuce and tomato?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Lettuce and tomato Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Lettuce and tomato Contain Allergens?
No known major allergens
Which Diets Is Lettuce and tomato Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lettuce and tomato Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.