There are several types of leaf lettuce, among them - lettuce, watercress, iceberg lettuce, arugula and many others. The low calorie content of lettuce with its very high nutritional value makes it great. dietary product. Like all green leafy vegetables, it is very useful, contains many beneficial vitamins, trace elements and amino acids and a lot of fiber. The calorie content of lettuce, like all green vegetables, is very low - it is not for nothing that it is included in the list of so-called "products with negative calorie". It contains so few calories and so much fiber that it takes more energy for the body to digest than it receives.
Calorie content of fresh leaf lettuce (lettuce) - 12 kcal per 100 gr. This amount contains only 0.3 g of fat, protein content - 1.2 g, carbohydrates - 1.3 g. The main source of calories are carbohydrates and sugars.
The calorie content of fresh iceberg lettuce is 14 kcal per 100 g of the product. Calorie arugula - 25 kcal per 100 gr. It contains more proteins and carbohydrates and has a pleasant sour taste.
The healthiest of green salads is watercress. The calorie content of this variety is 11 kcal per 100 gr. It has a spicy spicy taste due to the content of burning substances.
Salad is not satiating on its own, but is a great addition to other vegetables and foods. Its low calorie content makes it a great option for summer menu or unloading days. It can be used as an ingredient for other salads and side dishes, as well as a decoration or a kind of substrate for other dishes - meat or fish, for example.
What is the benefit of a salad?
In addition to its low calorie content, salad is also very useful. It contains vitamins, trace elements, amino acids, fiber.
Vitamin A has a beneficial effect on the condition of the skin, on general well-being, improves vision and is an antioxidant that prevents the aging of the body and the formation of malignant tumors. Vitamin C, which is very abundant in green salad, strengthens our immunity and increases the body's resistance to viruses and colds. B vitamins (niacin, nicotinamide, pyridoxine, folic and pantothenic acids, thiamine, riboflavin) help strengthen the nervous system, reduce stress and anxiety, and improve sleep. They improve brain function, memory, attention, relieve stress, tone up, improve blood composition, participate in the metabolic process and improve it, promote the breakdown of fats and carbohydrates for energy, normalize acid-base balance, have an antioxidant effect, preventing the occurrence of cancer and improving the condition of our skin, teeth, hair and nails. The vitamin E found in the leaves is also a powerful antioxidant. Vitamin K plays an important role in the process of blood clotting.
Not only low calorie and the high vitamin content is what makes the salad so healthy. It also contains very important trace elements. Calcium, phosphorus and fluorine strengthen bones and teeth. Potassium helps to remove salt and excess water from the body and is necessary for the work of all muscles. Sodium normalizes water-salt metabolism. Magnesium and zinc are necessary for all metabolic processes in the body, in addition, magnesium, zinc and copper improve the condition of hair, nails and skin. Iron is necessary for the blood, and iodine is necessary for the proper functioning of the thyroid gland. Manganese regulates blood sugar levels, has an antioxidant effect and improves liver function. Selenium slows down the aging of the body and preserves the youth, beauty and vitality of a person. Lutein and zeaxanthin are essential for human vision and, like all polyphenols, are also effective antioxidants. Lactucine soothes nervous system person, normalizes sleep, and also prevents the deposition of salts. Pectins improve bowel function and help the body get rid of "bad" cholesterol.
Due to the low calorie content of lettuce and its ability to improve metabolism and stimulate the breakdown of fats, it is recommended for those who are obese. The ability to regulate blood sugar levels makes these greens very beneficial for diabetics. The leaf variety is useful for mental workers and those whose work is associated with great mental and nervous stress - it stabilizes the nervous system and stimulates the brain.
Green salad is recommended for women - it helps to maintain youth and beauty, relieves the unpleasant symptoms of PMS, and the iron contained in it prevents anemia during menstruation. It effectively fights constipation. In medicine, it is used to treat peptic ulcers of the stomach and duodenum, as well as in the treatment of chronic gastritis. It improves appetite and promotes better digestion of food. It normalizes blood pressure, cleanses the blood, relieves headaches, is effective for beriberi and hypovitaminosis, promotes tissue regeneration. It has an antimicrobial effect, improves immunity and helps the body fight various diseases, and also helps to quickly recover from illnesses.
The use of lettuce is indicated for those who want to normalize metabolism and improve blood circulation. With edema, greens, due to the high content of potassium and the mild diuretic effect, remove excess fluid and salt from the body.
And do not forget that the low calorie content of lettuce allows it to effectively deal with excess weight.
Salad calories and weight loss
The salad seems to have been created specifically to add it to the diet during various diets. The high content of vitamins and trace elements plays an extremely important role in conditions of a limited diet, and low calorie content allows you not to overeat and comply with daily calorie restrictions.
Salad in diets should be combined with carbohydrates and proteins - meat, poultry, fish, vegetables, nuts, cheeses. Can be used as a base vegetable salads, combining with tomatoes, cucumbers, bell pepper, olives. Such dishes are best seasoned with olive oil and lemon juice, and to enhance the fat-burning effect, you can add garlic, ginger or cinnamon there.
You can also arrange fasting days for yourself on a salad - low calorie content will allow you to keep your daily calorie intake within 1000 kcal, while not suffering from hunger. With a fasting day on a salad, you need to eat at least 500-700 grams of this salad and 1 kg of any other green vegetables or tomatoes. Vegetable salads are allowed to fill with a spoonful of olive oil and lemon juice. During the day, you need to drink enough water or green tea - at least 1.5 liters. In one such fasting day, you can cleanse the intestines, remove excess fluid from the body, rid your body of toxins, and repeating such fasting days once a month will allow you to smoothly and steadily lose weight.
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Until today, scientists have not been able to establish for certain the period in which a unique plant called lettuce began to grow from the earth, the calorie content of which is 12 kcal. It is only known that in the tracts of the times of Ancient Greece there is already the first description of this useful plant, recommendations for its cultivation and even recipes for cooking. This wonderful green product was already famous for its benefits and unusual taste. Currently, lettuce grows in almost all gardens and is sold everywhere in stores.
The calorie content of lettuce is low, but at the same time it has a high content of important for the body useful minerals and vitamins. Scientists have more than a hundred varieties of this plant, differing in their shape, color, taste and other parameters. About 5,000 years ago, people did not know how tasty the leaves of this humble product could be. In those distant times, it was grown for the purpose of extracting oil. But once the Greeks and Romans tried the salad and could not refuse it. Soon they started talking about him as a medicine.
Do you know how many calories are in a salad and how to eat it correctly?
Fresh leaf salad, whose calorie content is only 12 kcal per 100 g, is the best assistant on the way to losing weight and just delicious product. This dietary ingredient most commonly added to low-carb salads. At the same time, small leaves contain a large amount of folic acid and vitamin A valuable for the body. This plant is enriched with PP and B vitamins, mineral elements, carotene and ascorbic acid. Women love salad, its calorie content and the fact that it contains miraculous vitamin E, which is beneficial for the skin and for the whole body, helping to prolong youth and maintain beauty. Also, lettuce can improve the quality of sleep, calm the nervous system and reduce the amount of salts in the body due to the content of such a specific substance as lactucin. In addition, the low calorie content of lettuce and its healthy ingredients improve bowel function, rid the body of harmful cholesterol and help it burn extra pounds.
Lettuce leaves are useful for pregnant women and people with iron deficiency anemia. If you regularly use freshly squeezed juice from this plant, diluted with water in a ratio of 1: 1, you can cure various diseases of the duodenum, chronic gastritis and even stomach ulcers. You need to know that it is in a fresh salad that the calorie content is lower, and the amount of useful vitamins is at the highest possible level. ethnoscience glorifies this plant as an excellent and highly effective remedy for strengthening hair. You can also find a recipe in which its seeds are recommended to be used as a means to improve lactation in nursing mothers. If you constantly eat healthy green leaves, you can improve the metabolism in the body and improve blood circulation. Best to use fresh salad, the calorie content of which is so small that it can in no way affect daily allowance calories. Of course, it is most delicious to add this product to various salads or main dishes.
Calorie salad - the main secret of slender people
No one has any doubts that the salad helps to lose weight, and experts constantly talk about its active use during the diet. After all, how many calories in a salad are most often said with one single word “weightless”. But eating only this product is not recommended, since the body needs not only greens, but also proteins and fats. Therefore, in order to acquire a beautiful figure and maintain health salad with only 12 calories, should be combined with other more nutritious foods: nuts, cheese, vegetables, seafood, fish.
For those who decide to stick to a diet based on salad, we give the following useful recommendations:
- for salad dressing, the calorie content of which should be very low, it is recommended to use low-fat sour cream, yogurt or vegetable oils;
- to improve digestion and reduce the calorie content of the salad, it is recommended to add cilantro, cinnamon, lemon juice and ginger;
- it is not recommended to cut the leaves with a knife, as they lose a large amount when in contact with metal useful substances, it is better to tear them with your hands;
- some varieties of lettuce are bitter, and before use they need to be soaked for 7-10 minutes in clean water;
- During cooking, mix all the ingredients thoroughly so that the dressing gets on each leaflet.
The most popular varieties of salad, the calorie content of which is valued by nutritionists
Breeders have bred several varieties this plant: asparagus, head and leaf salads with a calorie content not exceeding 12 kcal per 100 g. 
One of the most famous among them is Romaine lettuce, which is familiar to everyone. This is the main sales leader in all grocery and vegetable stores, and Russian amateur gardeners are trying to plant as many beds as possible on their plantations. This variety is very easy to recognize among others - soft green, light leaves, collected in a large rosette. The taste of Romaine is somewhat similar to the taste of white cabbage.
In second place in popularity among consumers is watercress. This variety is distinguished by its bitter taste. This variety of lettuce, whose calorie content is also at the level of weightlessness, is one of the healthiest of all currently in existence. The leaves of the plant contain much more minerals, vitamins and trace elements than representatives of other varieties. If you were suddenly visited by vitamin deficiency in the spring or completely left your strength after cold winter, then no better means to restore health and fill the body with vitamins and vitality.
Russian consumers are also quite familiar with coral salad. In its appearance, it really resembles corals. This product is ideally combined with any dishes, as it has an unusually pleasant taste with a slight hint of nuts. This variety is one of the leaders in calcium content! Consume it all year round and then peace, health and beauty will be your best friends!
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Big impact on the calorie content of salads renders refueling. Any dietary dish can be turned into a threat to earn extra pounds if you choose the wrong sauce. Especially often this mistake is made when choosing a salad - after all, it usually consists of vegetables, that is, low-calorie. To understand for sure which salad is better to choose, you need to know the calorie content of all the ingredients, including what it is seasoned with. In order to make it more convenient to compare salads with different dressings, calculations were made for 1 tablespoon of the indicated ingredient.
Calorie salads dressed with oil
It is erroneously considered that olive oil healthier than sunflower. In fact, they are equally useful, but which one has less calories? Both oils contain 900 kcal per 100 grams of product! 1 tablespoon contains 17 grams vegetable oil, that is 153 kcal! Moreover, almost all oils that can be used for salads have approximately the same calorie content.
Calorie salads dressed with sour cream
Sour cream is feared for its fat content, but it is good for the body too. In one tablespoon of such dressing there will be 25 g of the product. 100 grams of 15% sour cream contains 158 kcal, that is, in one tablespoon only 40 - this is less than in vegetable oil.
Calorie content of salads dressed with mayonnaise
The weight of mayonnaise, like sour cream, in one tablespoon is 25 g. classic mayonnaise 625 kcal per 100 g, so it’s better not to get carried away with this product either - the calorie content for one salad will be 156 kcal.
What alternative can you choose if you don’t like sour cream as an additive, and mayonnaise is too high in calories? Less calorie product is lemon juice(which, by the way, is a great substitute for salt) or balsamic vinegar. The weight lemon juice and vinegar in 1 tablespoon - 15 g, the calorie content of these servings is 4 and 22 kcal, respectively. It is worth trying systematically not to add harmful and high-calorie dressings, as you will notice the rich and unique taste of each ingredient on your plate!
Salads made from vegetables are invariably popular with professional chefs and ordinary housewives. We all know that it is tasty and healthy. And in a salad, unless, of course, a lot of sour cream or mayonnaise is poured into it, it contains a minimum of calories. That's why dietary varieties This dish is devoted to a considerable number of cookbooks.
Let's analyze composition and calories some common recipes for vegetable salads and make sure that many of them should be "guest" in our daily menu as often as possible.
How many calories in vegetable salads
Due to the wide variety, the calorie content of the salad can only be judged approximately. But even these average figures will surely please fans of a healthy lifestyle and a sports figure. From one hundred grams of a salad made exclusively from vegetables, you can get 1.42 g of proteins (2% of the daily value), 3.70 g of fat (5%), 5.71 g of carbohydrates (2%). With a sufficient content of vegetable fats, the dish has a low calorie content of 57.32 kcal.
But since vegetables without dressing are rarely consumed (after all, a rigid diet is the lot of people with exceptional willpower), the calorie content of the salad can increase significantly.
As a refueling diet meals perform more often vegetable oils. The most popular of them are sunflower and olive. However, don't be fooled! These oils are almost as high in calories as ... mayonnaise or sour cream. The ability to maintain harmony and good physical shape is based primarily on moderation. Let's dwell on this concept regarding salad dressing in more detail.
calories salad dressings based on 100 g of product (in kilocalories):
- – 884;
- – 898;
- mayonnaise - 680;
- sour cream - from 165 to 295 (more nutritious homemade, with a high percentage of fat);
- melted butter, which gourmets also sometimes fill salads with - 717.
Cold-pressed unrefined oil is considered the most useful in terms of microelement content.. In such a product, the maximum amount of organic acids that can dissolve all cholesterol deposits in the bloodstream. There are also many different vitamins (A, E, D, group B and others).
According to nutritionists, one adult can eat from five to eight servings of light salads. This is approximately 0.4-0.7 kilograms. Of course, vegetables can be eaten without cooking and dressings, in their natural form.
Recipes with photos and calorie content of popular vegetable salads
AT diet food, of course, salads seasoned with vegetable oils are in demand. They are actively used during fasting days. The most commonly used vegetables and greens for weight loss are cabbage. different varieties, carrots, tomatoes, green onion and parsley, pepper, lettuce. This list also includes cucumbers. But eating only one cucumber is undesirable. The fact is that this vegetable is 98% water. Cucumber salad is impossible to eat! Hunger after such a light breakfast will definitely arise in just ten minutes, which will force you to eat something high-calorie and, perhaps, harmful. Therefore, be prudent. But you should not get carried away with olives, nuts, boiled potatoes - these products have nothing to do with losing weight.
Here are some options healthy salads.
With radish and pepper
- one cucumber;
- tomatoes;
- radish;
- Bell pepper;
- garlic (optional, two or more cloves)
Tomatoes, radishes and sweet peppers are taken in equal proportions. Vegetables are finely chopped and seasoned with a spoon (or two, if the portion is large) of sunflower oil. Salt is replaced with black ground pepper, fruit vinegar and garlic.
The calorie content of the dish is 55 kcal.
Recipe and calorie beetroot salad
- one beet;
- two cloves of garlic;
- diet yogurt - 2 teaspoons.
Sweet to taste, the beets are crushed on a fine grater and dressed with yogurt and garlic, passed through a garlic press (garlic press).
Calorie content 76.44 kcal.
With chicken and zucchini
- fresh zucchini - 100 g;
- lettuce - two or three leaves;
- chicken breast - 300 g;
- eggs - two pieces (chicken);
- dietary yogurt - 2 teaspoons;
- mustard, ground black pepper, salt.
The dish is great for holiday table- salad is obtained with original taste and relatively low in calories. Boiled brisket and eggs cut into cubes. Zucchini and lettuce cut into strips. The dish is seasoned with yogurt, salt and spices.
Calorie 537 kcal.
With zucchini
- zucchini (preferably small) - 1 pc.;
- bell pepper, cucumber - one each;
- white cabbage - half a head;
- tomatoes - from two to six pieces, depending on the size;
- greens - onions, dill and parsley leaves;
- lemon juice and olive oil - 1.5 tbsp. spoons;
- two cloves of garlic, salt.
The dish goes well with meat, fish or boiled potatoes. The shape of the cut depends on the imagination of the hostess - it can be straws, cubes, rings. It is desirable to rub the zucchini.
Calorie 293.97 kcal.
- cucumbers and tomatoes are taken in equal proportions;
- garlic (2-3 teeth) or one onion;
- if desired, you can add one pepper or several radishes;
- sunflower oil or mayonnaise (30 g) is used as a dressing.
Salad can be safely attributed to the classics of the culinary "genre". Didn't cut it into hastily perhaps the laziest!
Calorie content depends entirely on the dressing. With low-calorie mayonnaise - 83, s sunflower oil- 46 kcal.
Chemical composition and nutritional value
% of the daily requirement indicated in the tables is an indicator that indicates how many percent of the daily norm in the substance we will satisfy the body's needs by eating 100 grams of salad.
Since to diet food nevertheless, the variant of the last salad with the addition of vegetable oil is more relevant, consider it nutritional value in detail (based on 100 g). An additional ingredient is 30 grams of bell pepper.
The vitamin and mineral composition of one serving is quite rich and varied. Here you can see almost all vitamins and most of the macro- and microelements.
| Substance | Quantity, mcg | %Daily Value |
| Cobalt | 2,716 | 27,2 |
| Sodium | 326.79 mg | 25,1 |
| 21,88 | 24,3 | |
| Chlorine | 525,86 | 22,9 |
| 1,54 | 10,3 | |
Calories, kcal:
Proteins, g:
Carbohydrates, g:
Lettuce is called a one- or two-year garden crop of the family Compositae. Information that lettuce was eaten is found in documents describing the existence of the ancient Roman Empire, until that time lettuce was grown for the sake of seeds, from which oil was squeezed out. The exact geographical place of origin of the first types of lettuce has not been historically established.
Lettuce has many varieties, the most common, leaf lettuce, has long tender shoots in the form of oak leaves, light green (light green) in color. Lettuce leaves are juicy, crunchy, with a fresh smell, can vary in shape and quantity, located on one root or head.
salad calories
The calorie content of salad is 12 kcal per 100 grams of product.
The salad has a rich vitamin and mineral composition, in which there are: vitamins, as well as,. The product contains coarse dietary fiber, which improves digestion, normalizes intestinal motility, fills the volume of the stomach and, without being digested, is excreted, collecting mucus and toxins from the intestinal walls. Substance lactucin, belonging to the group of alkaloids, not only gives the salad bitterness, but also actively reduces the level of cholesterol in the blood. Eating lettuce leaves will help improve the condition of hair and nails, has a beneficial effect on the skin, improves memory, vision and is a preventive measure against the onset of Alzheimer's disease.
In spite of beneficial features lettuce, it can harm the body.
Harm lettuce
The reasons for reducing the consumption of lettuce are the presence of such diseases as gout, colitis and enterocolitis, urolithiasis, hepatitis. Due to the high content of oxalic acid, the use of the product in case of kidney disease should be limited.
Salad is a unique product for weight watchers. After eating a large bowl of lettuce leaves, we get a full stomach and a minimum of calories (calorizator). Of course, a salad in its pure form does not give a feeling of fullness, so it is combined with other vegetables or protein foods. It is possible, without adhering to special diets, to consume a portion of lettuce leaves daily for lunch or dinner, thereby ensuring regular bowel movements, healthy peristalsis and burning fat accumulations. Diets or, for example, recommend the daily use of lettuce in the diet.
Selecting and storing lettuce
When choosing a salad, you need to pay attention to it. appearance- juiciness and greenness of the leaves, their elasticity, integrity and absence of rot, dark spots. Often lettuce is sold with roots or in pots, such a product retains freshness longer, but in any case, a visual inspection should be carried out carefully.
salad in cooking
The name of the product speaks for itself, most often lettuce is used in salads. Even if it's a mixture different types lettuce leaves and elementary dressing from any aromatic oil -,
