Shredded Lettuce with Diced Tomatoes
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 16.06 g | 6% |
| Net Carbohydrates | 10.13 g | 4% |
| Sugars | 8.2 g | 23% |
| Added Sugars | No data | - |
| Dietary Fiber | 5.93 g | 21% |
| Protein | 5.23 g | 10% |
| Total Fat | 0.81 g | 1% |
| Saturated Fat | 0.06 g | 0% |
| Monounsaturated Fat | 0.17 g | - |
| Polyunsaturated Fat | 0.35 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 942.09 mcg | 105% |
| Vitamin C | 54.53 mg | 61% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 75.89 mg | 3% |
| Potassium | 1022.96 mg | 22% |
| Calcium | 106.25 mg | 8% |
| Magnesium | 56.56 mg | 13% |
| Iron | 2.61 mg | 15% |
| Zinc | 0.87 mg | 8% |
% 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
105%
Vitamin C
61%
Vitamin D
0%
Vitamin E
12%
Vitamin K
255%
Vitamin B1
30%
Vitamin B2
15%
Vitamin B3
15%
Vitamin B5
10%
Vitamin B6
21%
Vitamin B7
-
Vitamin B9
-
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
15%
Magnesium
13%
Phosphorus
10%
Potassium
22%
Sodium
3%
Zinc
8%
Copper
25%
Manganese
39%
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).
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 78 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
12 min
Jogging
10 min
Cycling
11 min
Walking
19 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
Shredded lettuce with diced tomatoes is a hydrating, low-calorie food rich in water, fiber, and various vitamins and antioxidants. According to Medical News Today and Cleveland Clinic, lettuce varieties are noted for their high water content, fiber, and antioxidants like vitamins A, C, and K, while tomatoes further contribute lycopene and beta carotene.
1. Hydrating Foods: 20 Examples and Their Benefits
Source: Medical News Today, 2019
Summary: Lettuce, specifically iceberg and romaine varieties, is highlighted as a highly hydrating food due to its significant water content, while also providing essential nutrients such as vitamins A, K, and C, fiber, potassium, and zinc.
2. Is Lettuce Good for You?
Source: Cleveland Clinic
Summary: Lettuce is a versatile vegetable that offers significant health benefits, including a rich supply of antioxidants, vitamins K, A, and C, folate, iron, and potassium, alongside a high water content that aids hydration and contributes to satiety.
Read More: https://health.clevelandclinic.org/benefits-of-lettuce
3. Phytochemicals, Nutrition, Metabolism, Bioavailability, and Health Benefits in Lettuce-A Comprehensive Review.
Source: PubMed
Summary: Lettuce is the subject of a comprehensive review that explores its phytochemicals, nutrition, metabolism, bioavailability, and health benefits, recognizing its global prominence as a leafy vegetable with diverse applications.
Read More: https://pubmed.ncbi.nlm.nih.gov/35740055/
4. Health Effect of Vegetable-Based Diet: Lettuce Consumption Improves Cholesterol Metabolism and Antioxidant Status in the Rat.
Source: PubMed
Summary: Lettuce consumption has been shown to improve cholesterol metabolism and antioxidant status in rats, supporting the broader understanding that vegetables contribute to protection against degenerative pathologies like cardiovascular diseases.
Read More: https://pubmed.ncbi.nlm.nih.gov/15297097/
5. Fruits and Vegetables Serving Sizes Infographic
Source: American Heart Association, 2024
Summary: Lettuce, as a raw leafy vegetable, is included in the American Heart Association's daily dietary recommendations, with cups constituting one serving within the suggested cups of vegetables per day for an eating pattern.
Read More: https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
