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Tomato and lettuce Calories
Low-calorie source of vitamins C and K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Tomato and lettuce has 16 calories. It contains 3.1 g of carbs, 1 g of protein, 0.2 g of fat and 1.2 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tomato and lettuce Nutrition Facts
Selected: 100 g
16
KCAL / 100G
Carbs
3.1g
· 1% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 22% · Fat 10%
Tomato and lettuce nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 16 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7 mg | 0% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 1 g | 2% |
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 Serving of Tomato and lettuce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 29 kcal |
| ½ cup (chopped) | 50 g | 8 kcal |
| 100 g | 100 g | 16 kcal |
| 1 cup (chopped) | 100 g | 16 kcal |
| 1 serving (small) | 120 g | 19 kcal |
| 1.5 cup (chopped) | 150 g | 24 kcal |
| 2 cup (chopped) | 200 g | 32 kcal |
| 1 serving (large) | 250 g | 40 kcal |
Calculated from 16 calories per 100 g.
Frequently Asked Questions About Tomato and lettuce
How do you keep tomato and lettuce salad from getting watery?
Add the chopped tomato to the lettuce just before serving, and wait to add salt and dressing until then. Tomato releases juice after cutting, while salt draws out moisture from the vegetables, so assembling the salad early makes it soggy.
Should tomato and lettuce be stored together?
No, store tomato and lettuce separately. Keep lettuce refrigerated and unwashed until you are ready to use it; leave unripe tomatoes at room temperature. Ripe tomatoes can be refrigerated if needed, though they taste best when brought back to room temperature before eating.
Can you make tomato and lettuce salad ahead of time?
Yes, you can prepare the ingredients ahead, but keep the cut tomato, lettuce, and dressing separate. Wash and thoroughly dry the lettuce, then refrigerate it. Toss everything together shortly before serving to preserve the salad’s crunch.
How do you wash tomato and lettuce for a salad?
Rinse the tomato under clean running water and separate the lettuce leaves so you can rinse away any dirt between them. Don’t use soap or detergent. Dry the lettuce thoroughly before assembling the salad so the dressing does not slide off.
Why does tomato make lettuce soggy?
Cut tomato releases juice that collects on lettuce, and the salt or dressing in a salad can draw out even more moisture. Keep the ingredients separate until serving; if you are packing lunch, put the tomato in a separate container.
What kind of lettuce goes best with tomato?
Crisp lettuce, such as romaine or iceberg, pairs well with juicy tomato because its leaves hold their texture. Softer lettuce also works, but add the tomato and dressing at the last minute so the leaves do not wilt as quickly.
Can you freeze tomato and lettuce?
No, freezing tomato and lettuce together is not a good choice for a fresh salad. Lettuce becomes limp after thawing, and tomato loses its firm texture. You can freeze tomatoes separately for cooked dishes, but they will not have the texture of fresh tomatoes.
How long does tomato and lettuce salad last in the fridge?
Tomato and lettuce salad is best eaten soon after it is made, because the tomato keeps releasing liquid and the lettuce loses its crunch. Refrigerate leftovers in a covered container promptly, and discard salad that has been left out for hours.
Is tomato and lettuce salad healthy to eat every day?
Yes, tomato and lettuce can be part of a daily eating pattern, either together or in different meals. They are easy to add to sandwiches, bowls, and salads; varying the vegetables you eat helps keep meals more diverse.
Should you refrigerate tomatoes and lettuce before making a salad?
Lettuce should be chilled to stay crisp, but tomatoes do not need to be refrigerated before they are ripe. If a ripe tomato has been chilled, let it warm toward room temperature before serving to bring out more of its flavor.
Tomato and lettuce Vitamins & Minerals
Vitamins
Vitamin K
42µg · 35% DV
Vitamin C
11.5mg · 13% DV
Folate
31µg · 8% DV
Vitamin A
47µg · 5% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
226mg · 7% DV
Manganese
0.12mg · 5% DV
Phosphorus
25mg · 4% DV
Sodium
7mg · 0% DV
Tomato and lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato and lettuce
To burn the 16 calories in 100 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 Tomato and lettuce?
Tomato and lettuce brings together two fresh vegetables, often served as a simple salad rather than as a dish with one fixed recipe or place of origin. The tomato is juicy, mildly tangy and soft, while lettuce adds a crisp, fresh bite.
Across many cuisines, the pair is served as a side salad or tucked into sandwiches, wraps and burgers; it also works alongside a main meal. It is a light, low-calorie combination with vitamins C and K, and its freshness balances richer foods. Add beans or a grain to make it more substantial, or dress it lightly with lemon or vinegar when you want to keep the meal simple.
How Nutritious Is Tomato and lettuce?
Nutrient density
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 Tomato and 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 Tomato and lettuce Contain Allergens?
No known major allergens
Which Diets Is Tomato and 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
✓ Suitable
Low FODMAP
— Not suitable
Tomato and lettuce Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.