Calorie content of various salads. Fresh lettuce: calories and benefits for the body

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Useful properties of Iceberg lettuce, product calorie content and energy value

Iceberg lettuce- An excellent option for those who adhere to the rules of proper nutrition. The benefits of fresh herbs in the human diet have been repeatedly confirmed by many nutritionists. The rich vitamin composition of the product and low iceberg lettuce calories provide the human body with valuable elements, and this in no way affects the figure.

In appearance, the salad resembles ordinary cabbage. It belongs to the category of head salads. In addition to the juicy leaves enriched with vitamins, you can also eat a head of cabbage.

iceberg lettuce nutrition facts

Among the many varieties of green lettuce is especially popular Iceberg due to its low calories and high capacity of healthy elements and vitamins. The composition of this product is enriched with fiber, folic acid and many other trace elements.

Many dieters value salad highly. Iceberg, calories per 100 a gram of it is only 14 kcal. If we talk about energy value, then 0.1 g is occupied by fats, 0.9 g by proteins and 1.8 g by carbohydrates.

Most of the composition of this green salad is water (96%). In addition, lettuce leaves contain dietary fiber useful for the body, saturated fatty acids, polysaccharides, disaccharides, phytoncides, ash, alkaloid compounds.

Iceberg salad is also not deprived of a vitamin and mineral complex. When fresh, it contains a rich amount of retinol, ascorbic acid, B vitamins, beta-carotene, tocopherol and many others.

Among other types of greenery, Iceberg is also distinguished by the capacity of vitamin K, another name for which is phylloquinone. This component stabilizes the functioning of almost all systems and organs.

Enthusiasm is also caused by the presence of minerals, in particular phosphorus, sodium, potassium, zinc, copper, manganese, iron, selenium and others.

Given the low calories and very pleasant taste to use iceberg lettuce You can without any restrictions and diversify any diet food.

Health benefits of iceberg lettuce

Attention deserves not only the low Iceberg lettuce calories per 100 grams of the product, but also other properties that have a beneficial effect on the state of the human body.

In particular, many nutritionists advise including this tasty green in the diet in the following cases:

• to strengthen the cardiovascular system. The rich chemical composition has a positive effect on the body in the prevention of heart disease, atherosclerosis and strokes;
• for weight loss. A rich amount of water in the composition of the leaves, low calories per 100 grams head lettuce Iceberg and the minimum amount of fat makes this product ideal for those who want to adjust their figure with the help of dietary nutrition;
• to boost immunity. This salad culture contains elements necessary for the body, such as calcium, manganese, iron and others, which provide high protection against viral, infectious and bacterial diseases;
• in the treatment of anemia. In this direction, the value of lettuce lies in its high iron content;
• to normalize the functioning of the digestive system. The product significantly improves the intestinal microflora, enhances the absorption of valuable elements into the walls of the esophagus;
• to cleanse the body. The dietary fiber present in lettuce accelerates the removal of toxins, waste products, heavy metals and radionuclides from the body;
• to strengthen muscles and bones. Regular consumption of lettuce maintains normal water balance and contributes to the rapid breakdown of the formed fatty plaques.

This list of benefits is endless. And if you take into account what the salad has iceberg calories very low, only 13-14 kilocalories, then there is no reason to doubt its benefits.

Iceberg lettuce in cooking

The taste of Iceberg is not much different from a simple leaf lettuce. Perhaps the only difference is that when used, it makes a kind of crunch. Only 14 kcal is the product, so in cooking iceberg lettuce is considered a highly sought after product.

Often, lettuce leaves, due to their density and stability, are used, in addition to cooking, also for decorating them. As for the dishes themselves, there are a lot of recipes that use not only lettuce leaves, but also heads of cabbage.

Iceberg with shrimps

Iceberg lettuce, which is only 14 kcal, goes well with shrimp. You can prepare the dish as follows.

Combine 1 bunch of chopped lettuce with 0.5 kilo of shrimp. Add 5 boiled finely chopped eggs, a few cherry tomatoes, 200 g of white bread and 100 g of parmesan. Mix all ingredients and season with sour cream. For more spiciness, you can add black pepper and a little garlic.

Such a dish will decorate any festive table with its appearance and exquisite taste.

Iceberg with chicken

This salad has an excellent taste. For cooking, it is necessary to boil 300 g of chicken meat, cool it and chop finely. Add a bunch of lettuce to the meat, 300 g of any hard cheese. You can also add some green onions if you like. This salad is dressed with mayonnaise. It looks chic on the table and just looks appetizing.

Iceberg on the grill

Quite unusual and at the same time very tasty variation iceberg lettuce, and its low calories per 100 g weight is perfect for connoisseurs of vegetarian food.

The dish is prepared in the following order.

Cut the head of cabbage into 4 parts, leave only the leaves. For the marinade, mix 0.5 tsp. hot sauce, 1 tbsp. l. soy sauce, 3 tbsp. l. vegetable oil and 4 g of ginger root. In this composition, marinate the leaves for 10-15 minutes. Next, mix the lemon zest with 2-5 g of hot pepper and 4 tbsp. l. sour cream. Finely chop the onion and lightly squeeze it in vegetable oil. Fry the pickled leaves in another pan. A grill pan works great for this. The leaves should be browned on both sides.

Put the salad in the center of the plate, pour over it with the remaining marinade and sprinkle with sesame seeds. Put sour cream sauce around the edges and sprinkle it with fried onions. The finished dish is just a meal.

1. Super-light salad for a late dinner ( per 100 grams - 33.95 kcal B / F / U - 1.17 / 0.44 / 6.21).

Ingredients:

• 2 fresh cucumbers
• 2 raw carrots
• 2 apples
• 100 g green salad
• 1/2 cup natural yogurt
• 1/4 lemon
• salt, pepper to taste
  

Cooking:

Cut washed fresh cucumbers, raw carrots and apples into thin strips, and lettuce leaves into 3-4 pieces each. Mix all this and season with yogurt, adding lemon juice, salt, etc. Top the salad with sliced ​​tomatoes.

2. Light cabbage salad

per 100 grams - 34.65 kcal B / F / U - 2.14 / 0.57 / 5.61

Ingredients:

• Thinly shredded cabbage 6 cups (about 1 whole head)
• Carrots 2 pcs.
• Red onion, thinly sliced ​​1 cup (about 1 onion)
• Natural yogurt 1 cup
• Dijon mustard 2 tbsp. l.
• Water 1 tbsp. l.
• Freshly squeezed lemon juice 2 tsp.
• Dill seeds 0.5 tsp
• Salt and pepper to taste

Cooking:

Chop the cabbage, chop the onion, rub the carrots. Whisk yogurt, mustard, water, and lemon juice in a large salad bowl. Add vegetables and dill seeds. Stir, salt and pepper to taste. The salad can be covered and refrigerated. It will be good the next day too.

3. Protein salad with tuna and cottage cheese

per 100 grams - 57.12 kcal B / F / U - 9.59 / 1.26 / 1.9

Ingredients:

• 350 g grainy fat-free cottage cheese
• 1 can of tuna in its own juice
• 6 cucumbers (fresh)
• bunch of parsley
• 2 boiled egg yolks

Cooking:

Chop the parsley, peel the cucumbers and cut into slices. Mix cottage cheese, parsley and cucumbers. Drain the juice from the tuna into a bowl. Crush the yolks there and mix until smooth. Arrange the salad on plates, put the pieces of tuna on it, pour over the dressing.

4. Light layered salad for dinner

per 100 grams - 99.91 kcal B / F / U - 15.57 / 3.56 / 1.27

Ingredients:

• 1 grated cucumber
• A piece of boiled chicken. breasts
• 1 tomato, skinned
• 2 eggs (white layer, yolk layer with herbs)
• 1 tbsp lemon juice
• 1 tsp olive oil

Cooking:

We grind everything and spread it in layers. Juice and oil drip on a layer of cucumber and tomato.

5. Salad with squid "Lasso": for dinner!

per 100 grams - 76.21 kcal B / F / U - 8.91 / 3.21 / 3.31

Ingredients:

• Squid (carcass) 3 pcs.
• Carrot 1 pc.
• Cucumber 1 pc.
• Eggs 2 pcs.
• Dill to taste
• Yoghurt natural 50 g

Cooking

Peel and boil the squids for 3 minutes, then cool a little and cut into thin rings.
Boil carrots, cool and grate. Grate the pickled cucumber as well. Add 2 chopped eggs and finely chopped dill. Pepper, season the salad with yogurt and mix thoroughly. Let it brew for a couple of hours. Salad with squid is ready.

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 is healthier than sunflower oil. 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 of 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 has 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 of lemon juice and vinegar in 1 tablespoon is 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!

Greek salad has gained great popularity and is prepared all over the world. Many housewives make the dish at home, changing the classic recipe to their own taste. The salad is easy and quick to prepare, has unsurpassed taste and is good for health. A large number of vegetables included in its composition saturates it with all the necessary microelements, and natural cheese gives nutritional value.

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Recipe

Making salad at home is easy. The main secret of taste is in dressing and cheese.

Ingredients:

• Feta - 200 g.
• Tomatoes - 2 pcs.
• Cucumbers - 1 pc.
• Bulgarian pepper (yellow) - 1 pc.
• Onion (preferably red) - 1 pc.
• Lemon juice - 1/2 fruit.
• Olives - 80 g.
• Lettuce leaves - for decoration.
• Olive oil - for dressing.
• Greens - to taste.
• Salt and black pepper (ground) - to taste.

Cooking:

1. 1. Wash the cucumber, tomatoes, peppers, lemon and lettuce.
2. 2. Tear lettuce leaves with your hands, as they will give an unpleasant aftertaste when in contact with a knife.
3. 3. Cut vegetables into large cubes.
4. 4. Divide the onion into half rings and mash slightly so that it gives juice.
5. 5. Cut the cheese into large squares, about 1 by 1 cm.
6. 6. Olives or olives put whole or halves, if they are large.
7. 7. Add spices to taste.
8. 8. Season with olive oil and lemon juice.

If the salad is not mixed, and the vegetables are carefully laid out, then the appearance of the dish will be more attractive.

Calorie content and composition

The vegetable component of the dish is a source of dietary fiber and fiber, which improve the functioning of the digestive system. Green lettuce leaves contain folic acid, which is necessary for the proper functioning of the nervous system.

The energy value of Greek salad is approximately 132 kcal per 100 g, depending on the added cheese and olive oil in the form of dressing.

Calorie table per 100 grams of product:

BJU per 100 grams of lettuce:

Benefits for losing weight

Greek salad is the best dish for anyone who is on a diet. The ideal combination of vegetables provides the body with a sufficient amount of essential trace elements. It also contains nutritious protein, while the content of fast carbohydrates is minimal. Fiber helps to remove waste and toxins from the body.

Healthy fats contained in olive oil and cheese have a beneficial effect on the health of nails, hair and skin, restore hormonal levels. One serving of Greek salad contains only 106 kcal, which will prevent the body from gaining extra pounds.

When losing weight, it is recommended to eat a healthy dish for lunch or dinner. As an accompaniment, you can take a cracker or a small piece of toasted whole grain bread. In order not to harm the figure, you should not add a large amount of cheese to the salad, you should not add salt to it, as it has enough salt, and its excess will lead to fluid retention in the body and weight gain.

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Their calorie content is extremely low, and the benefits for the body are simply enormous.

A little about salad

Paradoxically, people rarely include lettuce in their diet. Its calorie content is quite low, and therefore it is impossible for them to eat. This product often serves as a decoration for festive dishes, which are abundantly watered with mayonnaise. If we talk about supporters of diets and proper nutrition, then they are well aware of the price of fresh lettuce.

It is worth noting that at the moment there are more than 1000 varieties of salads in the world. This is an annual (in some cases biennial) plant that belongs to the Aster family, or Compositae. so many that sometimes even experienced gardeners get confused in them.

In ancient times, this culture was cultivated solely for the sake of oil, which was extracted from seeds. Later, tender leaves appeared on the table of the ancient Greeks and Romans. They appreciated not only the taste, but also the healing qualities of this product.

Popular varieties of lettuce

The calorie content of lettuce leaves (fresh) is very low, and it contains a great variety of vitamins and trace elements. In addition, the bright color and beautiful shape make this product an excellent decoration for any dish. At the moment, the following varieties of lettuce are the most popular:

• Romaine is the leader among salads. It is a large inflorescence of several green leaves, which is somewhat reminiscent of cabbage. It is most often used in sandwiches or as a decoration.
• Watercress is one of the healthiest of its kind. It has a slight mustard flavor, which can be explained by the increased content of trace elements. This is a great option for dealing with
• Coral got its name because of its characteristic appearance. A light nutty flavor will add an original touch to any dish. And in terms of the amount of calcium and mineral salts, this variety overtook all others.

lettuce: calories

Now closer to the topic of our article. If you are watching your figure or trying to follow the principles of proper nutrition, then by all means include lettuce leaves in your diet. Calorie content in 100g - 16 kcal. Nutritional value is determined by the content of proteins, fats and carbohydrates. The first two elements are contained in negligible amounts (1.5 g and 0.2 g, respectively). As for carbohydrates, which give the product calorie content, they are present in the salad in the amount of 2 grams.

Chemical composition

A huge amount of nutrients contain in its composition lettuce leaves. The calorie content, although small, does not detract from the benefits of the product. So, the composition of this culture includes a whole vitamin complex - A, B (1, 2, 3, 4, 5, 6), C, K, E and others. Speaking of trace elements, it is worth noting the presence of manganese, copper, zinc and iron (there is even more of it in the salad than in apples). The leaves contain a lot of calcium, magnesium, potassium and phosphorus.

Lettuce leaves: calories and useful properties

Given the fact that fresh lettuce leaves are characterized by an extremely low calorie content and a high content of vitamins and nutrients, one can judge their exceptional benefits for the human body. So, it has the following positive effect:

• enhances the protective functions of the body;
• contributes to the normalization of the activity of the central nervous system;
• helps to restore strength after illness;
• contributes to the normalization of sleep and has a slight hypnotic effect;
• accelerates the process of digestion of food by stimulating the production of gastric juice;
• improves appetite;
• improves blood composition;
• removes salt from the body;
• relieves pain in gastritis and ulcers, and also contributes to tissue scarring;
• due to the increased content of iron, it helps to alleviate the condition with heavy menstruation;
• with regular use, it protects brain neurons from destruction, preventing memory problems;
• promotes the regeneration of skin cells due to the increased content of vitamin A;
• improves metabolism and blood circulation.

Thus, we can say that salad is a universal product that benefits absolutely everyone. It is also recommended to be used by weather-sensitive people during weather changes or magnetic storms.

Possible harm and contraindications

At first glance, lettuce leaves seem absolutely harmless. The calorie content and composition of this culture contribute to the overall strengthening of the body. However, in some cases, excessive use of this product is strictly contraindicated. These states include:

• gout;
• bladder stones;
• colitis in acute and chronic form;
• asthma and tuberculosis;
• kidney disease can exacerbate).

for weight loss

As already mentioned, the calorie content of lettuce leaves per 100 gr. - only 16 kcal, and therefore it is just an ideal dietary product. If you want to lose weight, then it simply needs to be included in the diet, because with a low energy value, it contains a huge amount of nutrients. However, this product should not be the only one on your menu. If you do not eat enough proteins and fats, you risk harming your health. It is more of an auxiliary product that will be a great addition to fish, white meat and vegetables.

• be sure to season the salad with vegetable oil or yogurt;
• so that the leaves do not taste bitter, soak them in water for a few minutes;
• it is better to chop greens with your hands, and not with a knife, so as not to oxidize the product;
• do not season the salad in advance so that the leaves do not wither and lose their flavor.

Lettuce leaves are one of the most useful and affordable foods in the spring. Calorie content per 100 grams is no more than 16 kcal, regardless of the variety. In terms of the concentration of vitamins and minerals, this product can compete with many vegetables. However, this is not all the information that is useful to know about the salad. So, the following interesting facts are associated with this product:

• translated from Italian, the word "salad" means "salty", although the taste of the product is insipid or slightly bitter;
• the darker the lettuce leaves, the more useful substances they contain;
• this culture is very whimsical in terms of storage: greens cannot be dried, canned, frozen or kept in the refrigerator for a long time;
• lettuce was originally a weed until the ancient Greeks appreciated its taste and health benefits (this happened about 5,000 years ago);
• at the moment, lettuce is often found both in the beds and in stores, but in the time of the Persian sheikhs it was worth its weight in gold;
• the modern history of lettuce leaves began when Christopher Columbus brought their seeds to America;
• in terms of vitamin and mineral content, the lower part of the leaves is the most valuable.

Salad in cosmetology

Lettuce leaves are useful not only for the internal systems of the body. This product helps maintain external beauty and solve a number of cosmetic problems. So, if you have dry skin, then apply a mask of sour cream with chopped green leaves twice a week.

If your skin needs intensive nutrition, then it is recommended to use a product consisting of lettuce gruel, vegetable oil and lemon juice. This mask will help you cope with freckles and pigmentation. If the epidermis is too dry, you can add egg yolk.

In the cold season, the skin is prone to irritation and peeling. To eliminate these unpleasant symptoms, it is enough to wipe the face with a decoction of lettuce leaves several times a day. This remedy is also great for burns and insect bites.

In summer, skin needs protection more than ever. If you are afraid that your face or shoulders will burn, it is not at all necessary to apply a special cream. Before going outside, put a lettuce leaf on your skin for a few minutes, having previously beaten it off with a rolling pin or crushed it in your hands.