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Salad (Tomato, Lettuce) Calories
Low calorie, high vitamin C, fiber source
CALORIES
GI
POTASSIUM
FIBER
Salad (Tomato, Lettuce) Nutrition Facts
Selected: 100 g
18
KCAL / 100G
Carbs
3.2g
· 69%
Protein
1g
· 22%
Fat
0.2g
· 9%
Fiber
1.2g
Salad (Tomato, Lettuce) Vitamins & Minerals
Vitamins
Vitamin K
60µg · 50% DV
Vitamin A
350µg · 39% DV
Vitamin C
15mg · 17% DV
Folate
38µg · 10% DV
Minerals
Potassium ⭐
230mg · 7% DV
Iron
1mg · 6% DV
Phosphorus
25mg · 4% DV
Calcium
22mg · 2% DV
Salad (Tomato, Lettuce) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad (Tomato, Lettuce) 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 Salad (Tomato, Lettuce) Contain Allergens?
No known major allergens
Which Diets Is Salad (Tomato, Lettuce) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salad (Tomato, Lettuce) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salad (Tomato, Lettuce)
Salad (Tomato, Lettuce) — Frequently Asked Questions
Why does tomato and lettuce salad become watery?
Salt and acidic dressings draw water out of tomatoes. Dress the salad just before serving and add salt at the last minute to keep it crisp.
Can tomato and lettuce salad be prepared ahead of time?
You can wash and thoroughly dry the lettuce and keep the tomatoes separate for several hours. Combine the ingredients and dressing only when ready to serve for the best texture.
How can lettuce stay fresh for longer?
Store dry lettuce in a covered container lined with paper towel in the refrigerator. Excess moisture makes the leaves wilt and spoil faster.
Can tomato and lettuce salad be frozen?
No. Freezing damages lettuce and tomato cell structure, leaving them soft and watery after thawing, so this salad is best eaten fresh.
Does adding olive oil help with nutrient absorption from salad?
Yes. A small amount of olive oil can help the body absorb lycopene from tomatoes and other fat-soluble plant compounds. Use a modest amount to keep the salad light.
What goes well with tomato and lettuce salad for a balanced meal?
It pairs well with protein foods such as beans, lentils, eggs, yogurt, cheese, chicken, or fish. Adding whole-grain bread or a grain-based side can make the meal more filling.
Should tomatoes be stored in the refrigerator?
Unripe tomatoes generally develop flavor better at room temperature. Once fully ripe, they can be refrigerated briefly; letting them warm slightly before eating improves their flavor.
Is it bad to eat tomato and lettuce salad at night?
For most people, a simple tomato and lettuce salad is fine in the evening. People with reflux may find that tomatoes trigger symptoms because of their acidity, especially close to bedtime.
Does tomato and lettuce salad support iron absorption?
The vitamin C in tomatoes can help the body absorb non-heme iron from plant foods. It is a useful side dish with lentils, beans, chickpeas, or other plant-based iron sources.
Who should be cautious with tomato and lettuce salad?
People taking blood-thinning medication should avoid making sudden large changes to their intake of leafy greens, which contain vitamin K. Those with tomato allergy, reflux, kidney disease, or a history of kidney stones may need individualized advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.