Mixed Salad with Lettuce and Cucumber
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 11.66 g | 4% |
| Net Carbohydrates | 8 g | 3% |
| Sugars | 3.89 g | 11% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 3.66 g | 13% |
| Protein | 3.87 g | 8% |
| Total Fat | 0.49 g | 1% |
| Saturated Fat | 0.12 g | 1% |
| Monounsaturated Fat | 0 g | - |
| Polyunsaturated Fat | 0.24 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 845.4 mcg | 94% |
| Vitamin C | 29.67 mg | 33% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1228.58 mg | 53% |
| Potassium | 615.79 mg | 13% |
| Calcium | 102.25 mg | 8% |
| Magnesium | 44.85 mg | 11% |
| Iron | 2.33 mg | 13% |
| Zinc | 0.59 mg | 5% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
94%
Vitamin C
33%
Vitamin D
0%
Vitamin E
4%
Vitamin K
254%
Vitamin B1
18%
Vitamin B2
18%
Vitamin B3
6%
Vitamin B5
12%
Vitamin B6
14%
Vitamin B7
-
Vitamin B9
0%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
8%
Iron
13%
Magnesium
11%
Phosphorus
7%
Potassium
13%
Sodium
53%
Zinc
5%
Copper
13%
Manganese
31%
Selenium
3%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.2%
Isoleucine
0.1%
Valine
0.2%
Lysine
0%
Tryptophan
0.1%
Threonine
0.1%
Phenylalanine
0.2%
Methionine
0.1%
Histidine
0.1%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 54 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
8 min
Jogging
7 min
Cycling
8 min
Walking
13 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Mixed salad, whose base is leafy green vegetables like lettuce, provides essential vitamin K crucial for bone strength and blood clotting by enabling the body to produce necessary proteins, and offers hydration from its high water content. Lettuce, a foundational component of mixed salads, is a nutrient-dense and low-calorie food, containing other beneficial nutrients such as vitamins A and C, folate, and various health-promoting antioxidants like polyphenols, carotenoids, and chlorophyll, though the specific nutrient and antioxidant content can differ significantly among various lettuce varieties.
1. Lettuce: Health Benefits, Nutrients, Preparation, and More
Source: WebMD
Summary: Lettuce, a foundational leafy vegetable for salads, offers distinct health benefits primarily derived from its vitamin content, including bone strength from vitamin K, hydration from its high water content, and improved vision from vitamin A.
Read More: https://www.webmd.com/diet/health-benefits-lettuce
2. Romaine Lettuce: Nutrition, Calories, and Recipes
Source: Healthline, 2017
Summary: Romaine lettuce is a low-calorie, nutrient-dense food rich in essential vitamins and minerals, including vitamins C, K, and A, alongside calcium, folate, magnesium, and potassium.
Read More: https://www.healthline.com/health/food-nutrition/romaine-lettuce
3. Phytochemicals, Nutrition, Metabolism, Bioavailability, and Health Benefits in Lettuce-A Comprehensive Review.
Source: PubMed
Summary: Lettuce is an excellent source of bioactive compounds, including polyphenols, carotenoids, and chlorophyll, which contribute to its health-promoting properties.
Read More: https://pubmed.ncbi.nlm.nih.gov/35740055/
4. Is Lettuce Good for You?
Source: Cleveland Clinic
Summary: Lettuce is a versatile and healthy vegetable, packed with antioxidants and beneficial nutrients like vitamin K, lutein, and folate, which support bone strength and may help prevent memory loss.
Read More: https://health.clevelandclinic.org/benefits-of-lettuce
5. The Top 15 Foods High in Vitamin K
Source: Healthline, 2017
Summary: Leafy green vegetables are the primary source of vitamin K, a crucial nutrient for human health, playing essential roles in facilitating blood clotting and supporting bone growth.
Read More: https://www.healthline.com/health/foods-high-in-vitamin-k
