Calorie content of various salads. Fresh lettuce leaves: calorie content and benefits for the body Light puff salad for dinner

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

Preparation:

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 USED - 2.14/0.57/5.61

Ingredients:

Finely 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

Preparation:

Shred the cabbage, chop the onion, grate 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 with a lid and refrigerated. It will be good the next day too.

3. Protein salad with tuna and cottage cheese

per 100 grams - 57.12 kcal USED - 9.59/1.26/1.9

Ingredients:

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

Preparation:

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. Crumble the yolks there and mix until smooth. Place the salad on plates, place the tuna pieces on it, and pour the dressing over it.

4. Light layered salad for dinner

per 100 grams - 99.91 kcal USED - 15.57/3.56/1.27

Ingredients:

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

Preparation:

We chop everything and lay it out in layers. Drizzle juice and oil onto a layer of cucumber and tomato.

5. Lasso squid salad: for dinner!

per 100 grams - 76.21 kcal USED - 8.91/3.21/3.31

Ingredients:

Squid (carcass) 3 pcs.
Carrot 1 pc.
Cucumber 1 pc.
Eggs 2 pcs.
Dill to taste
Natural yogurt 50 g

Preparation

Peel the squid and boil for 3 minutes, then cool slightly and cut into thin rings.
Boil the carrots, cool and grate into strips. Grate the pickled cucumber in the same way. 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. The squid salad is ready.

Great influence on the calorie content of salads provides gas station. Any dietary dish can be turned into a threat to gain extra pounds if you choose the wrong sauce. This mistake is especially often made when choosing a salad - after all, it usually consists of vegetables, that is, low in calories. 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. To make it more convenient to compare salads with different dressings, calculations were carried out for 1 tablespoon of the specified ingredient.

Calorie content of salads dressed with oil

It is mistakenly believed that olive oil is healthier than sunflower oil. In fact, they are equally beneficial, 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 content of salads dressed with sour cream

Sour cream is feared for its fat content, but it is also good for the body. One tablespoon of this dressing will contain 25 g of product. 100 grams of 15% sour cream contain 158 kcal, that is, in one tablespoon there are 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 option can you choose if you don’t like sour cream as an additive, and mayonnaise is too high in calories? A less calorie product is lemon juice(which, by the way, is an excellent substitute for salt) or balsamic vinegar. The weight of lemon juice and vinegar in 1 tablespoon is 15 g, the calorie content of the indicated servings is 4 and 22 kcal, respectively. It’s worth trying to systematically avoid adding harmful and high-calorie dressings, as you will notice the rich and unique taste of each ingredient on your plate!

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Useful properties of Iceberg lettuce, caloric content of the product and energy value

Iceberg lettuce– an excellent option for those who adhere to the rules of proper nutrition. The benefits of fresh greens in the human diet have been repeatedly confirmed by many nutritionists. 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 head lettuce category. In addition to the juicy leaves enriched with vitamins, you can also eat the head of cabbage.

Iceberg lettuce: nutritional value

Among the many varieties of green salad is especially popular Iceberg thanks to its low calorie content and high capacity of healthy elements and vitamins. The composition of this product is enriched with fiber, folic acid and many other microelements.

Many diet followers highly value salad Iceberg, calories per 100 a gram of it is only 14 kcal. If we talk about energy value, then 0.1 g is fat, 0.9 g is protein and 1.8 g is carbohydrates.

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

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

The presence of minerals is also exciting, in particular phosphorus, sodium, potassium, zinc, copper, manganese, iron, selenium and others.

Given the low calorie content and a very pleasant taste to consume iceberg lettuce You can without any restrictions and diversify any dietary food.

The benefits of iceberg lettuce for the body

Not only the low Iceberg lettuce calories per 100 gram of product, but also other properties that have a beneficial effect on the condition of the human body.

In particular, many nutritionists advise including these tasty greens in your 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. Rich amount of water in leaves, low calorie content per 100 grams head lettuce Iceberg and the minimal amount of fat make this product ideal for those who want to correct their figure with the help of dietary nutrition;
to improve 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 green salad 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. Dietary fiber present in salad accelerates the removal of toxins, waste, heavy metals and radionuclides from the body;
to strengthen muscles and bone tissue. Regular consumption of salad maintains normal water balance and promotes the rapid breakdown of formed fatty plaques.

This list of beneficial effects can be listed endlessly. And if you take into account that the salad 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 consumed it makes a peculiar crunch. Only 14 kcal is the product, so in cooking iceberg lettuce It is considered a very popular product.

Due to their density and stability, lettuce leaves are often used in addition to preparing dishes and also for decorating them. As for the dishes themselves, there are many recipes that use not only lettuce leaves, but also heads of cabbage.

Iceberg with shrimp

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 kilos of shrimp. Add 5 boiled finely chopped eggs, a few cherry tomatoes, 200 g of white bread and 100 g of Parmesan cheese. Mix all ingredients and season with sour cream. For added spiciness, you can add black pepper and a little garlic.

This dish will decorate any holiday table with its appearance and exquisite taste.

Iceberg with chicken

This salad has excellent taste. To prepare, you need to boil 300 g of chicken meat, cool it and finely chop it. Add a bunch of lettuce and 300 g of any hard cheese to the meat. If desired, you can also add some green onions. This salad is dressed with mayonnaise. It looks gorgeous on the table and just by looking at it makes you hungry.

Iceberg on the grill

Quite an unusual and at the same time very tasty variation. Iceberg lettuce, and his low calorie content per 100 g weight is perfect for lovers of vegetarian food.

The dish is prepared in the following order.

Cut the head of cabbage into 4 parts, leaving 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 ginger root. Marinate the leaves in this mixture for 10-15 minutes. Next, mix the lemon zest with 2-5 g of hot pepper and 4 tbsp. l. sour cream. Thinly slice the onion and lightly squeeze it in vegetable oil. In another pan, fry the pickled leaves. A grill pan is perfect for this. The leaves should be browned on both sides.

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

Lettuce comes in several varieties, including lettuce, watercress, iceberg lettuce, arugula and many others. The low calorie content of salad with its very high nutritional value makes it an excellent dietary product. Like all green leafy vegetables, it is very healthy, containing many beneficial vitamins, minerals and amino acids and a lot of fiber. The calorie content of salad, 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 the body more energy to digest it than it takes in.

Calorie content of fresh leaf lettuce (lettuce) is 12 kcal per 100 g. This amount contains only 0.3 g of fat, protein content - 1.2 g, carbohydrates - 1.3 g. The main source of calories is carbohydrates and sugars.

The calorie content of fresh Iceberg lettuce is 14 kcal per 100 grams of product. Calorie content of arugula – 25 kcal per 100 g. It contains more proteins and carbohydrates and has a pleasant sour taste.

The healthiest green salad is watercress. The calorie content of this variety is 11 kcal per 100 g. It has a spicy, piquant taste due to the content of pungent substances.

The salad is not filling on its own, but is a great addition to other vegetables and foods. Low calorie content makes it an excellent option for the summer menu or fasting days. It can be used as an ingredient for other salads and side dishes, and as a decoration or a kind of substrate for other dishes - meat or fish, for example.

What are the benefits of salad?

In addition to its low calorie content, salad is also very healthy. It contains vitamins, microelements, amino acids, and fiber.

Vitamin A has a beneficial effect on the condition of the skin, overall 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 salads, 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 the acid-base balance, have an antioxidant effect, preventing the occurrence of cancer and improving the condition of our skin, teeth, hair and nails. Vitamin E contained 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 content and high vitamin content that makes the salad so healthy. It also contains very important microelements. Calcium, phosphorus and fluorine strengthen bones and teeth. Potassium helps remove salts and excess water from the body and is necessary for the functioning 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 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 youth, beauty and vigor of a person. Lutein and zeaxanthin are extremely important for human vision, and like all polyphenols, they are also effective antioxidants. Lactucin calms the human nervous system, normalizes sleep, and also prevents salt deposition. Pectins improve intestinal function and help the body get rid of “bad” cholesterol.

Due to the low calorie content of salad and its ability to improve metabolism and stimulate the breakdown of fats, it is recommended for consumption by those who are obese. The ability to regulate blood sugar levels makes this green very beneficial for diabetics. The leaf variety is useful for mental workers and those whose work involves heavy mental and nervous stress - it stabilizes the nervous system and stimulates brain function.

Green salad is recommended for consumption by women - it helps maintain youth and beauty, relieves unpleasant symptoms of PMS, and the iron it contains 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. Normalizes blood pressure, cleanses the blood, relieves headaches, is effective against vitamin deficiency and hypovitaminosis, and promotes tissue regeneration. It has an antimicrobial effect, improves immunity and helps the body fight various diseases, and also helps to quickly recover from illness.

Eating salad is recommended for those who want to normalize metabolism and improve blood circulation. For swelling, greens, due to their high potassium content and mild diuretic effect, remove excess fluid and salts from the body.

And don’t forget that the low calorie content of salad allows it to effectively fight excess weight.

Calorie content of salad and weight loss

The salad seems to have been created specifically to be added to the diet during various diets. The high content of vitamins and microelements plays an extremely important role in conditions of a limited diet, and the 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. You can use it as the basis of vegetable salads, combining it with tomatoes, cucumbers, bell peppers, and 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.

You can also arrange fasting days on salad - the low calorie content will allow you to keep your daily calorie intake within 1000 kcal, without suffering from hunger. When fasting on 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 can be seasoned with a spoon 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 lose weight smoothly and steadily.

Recipe

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

Ingredients:

Feta - 200 g.
Tomatoes – 2 pcs.
Cucumbers – 1 pc.
Bell pepper (yellow) – 1 pc.
Onions (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.

Preparation:

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

If you do not mix the salad and carefully arrange the vegetables, 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 salad 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 for 100 grams of salad:

Benefits for those 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 microelements. It also contains nutritious protein, while the content of fast carbohydrates is minimal. Fiber helps 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, and restore hormonal levels. One serving of Greek salad contains only 106 kcal, which will prevent your body from gaining extra pounds.

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

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no 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 nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...