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

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

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Recipe

Making salad at home is easy. The main secret taste - 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 performance. digestive system. Green lettuce leaves contain folic acid, which is necessary for the proper functioning of the nervous system.

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

Calorie table per 100 grams of product:

BJU per 100 grams of lettuce:

Benefits for losing weight

Greek salad - best dish for everyone who is on a diet. The perfect combination 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 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 number of cheese in a salad, it should not be additionally salted, as it has enough salt, and its excess will lead to fluid retention in the body and weight gain.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

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 an excellent dietary product. Like all green leafy vegetables, it is very healthy, contains many useful 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 “negative calorie foods”. It contains so few calories and so much fiber that it takes more energy for the body to digest than it receives.

calories fresh lettuce leaf (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 a 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 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.

It's not just the low calorie and high vitamin content that makes 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 essential for everyone 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 calms the human nervous system, 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 spoon 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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lettuce rich in vitamins and minerals such as: beta-carotene - 35%, vitamin B9 - 12%, vitamin C - 16.7%, copper - 12%, molybdenum - 12.9%

Benefits of lettuce leaves

• B-carotene is a provitamin A and has antioxidant properties. 6 micrograms of beta-carotene is equivalent to 1 microgram of vitamin A.
• Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine ​​and the risk of cardiovascular disease.
• Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.

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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 proper nutrition. The benefits of fresh herbs in the human diet have been repeatedly confirmed by many nutritionists. Rich vitamin composition 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 adherents diet food appreciate the salad 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. AT 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 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 make this product ideal for those who want to correct 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 one. 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 pieces of cherry tomatoes, 200 g white bread and 100 g parmesan. Mix all ingredients and season with sour cream. For more spiciness, you can add black pepper and a little garlic.

This dish will decorate any festive table their appearance and exquisite taste.

Iceberg with chicken

This salad has an excellent taste. For cooking, boil 300 g 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 delicious 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 hot pepper and 4 st. l. sour cream. Finely chop the onion and lightly squeeze it into 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 on the edges sour cream sauce and sprinkle it with fried onions. Ready meal- just eating.

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:

washed fresh cucumbers, raw carrots and cut the 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. Also rub pickle. 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.