Lettuce contains a lot of fiber and vitamins. It is a vegetable that is often included in diet menus to help you lose weight. Thanks to that, this is also the reason why many women choose to lose weight and get in shape. Let’s find out how many calories are in lettuce through the article below.
How many calories in lettuce?
Lettuce is a vegetable that contains high amounts of fiber along with lots of protein, vitamin B8, vitamin C, vitamin E along with essential minerals such as potassium, iron, etc. The nutrients in lettuce will bring benefits to the body, while preventing excess fat and increasing metabolism.
One serving 100g of lettuce only contains about 15 calories and includes nutritional ingredients found in lettuce, specifically:
- Water: 94.98 gr
- Carbs: 2.87 gr
- Protein: 1.36gr
- Fiber: 1.3gr
- Vitamin C: 9.2mg
- Vitamin E: 0.02mg
- Vitamin A: 370 micrograms
- Vitamin K: 126.3 micrograms
- Vitamin B group: 0.07 vitamin B1; 0.08mg vitamin B2; 0.09MG vitamin B6,…
- Minerals: 26mg calcium, 0.86mg iron, 29 phosphorus, 194mg potassium, 28mg sodium,..
Calorie content in a number of salads
After finding out the calorie content of lettuce, but when preparing it, is there a difference in salad content? Below are the calories in some salad dishes:
Salad mixed with roasted sesame sauce
Each 10g of roasted sesame sauce will contain about 28.7 calories. Therefore, a serving of salad mixed with roasted sesame sauce will contain about 105.3 calories.
Mayonnaise mixed salad
Correspondingly, 10 grams of Mayonnaise sauce will contain 68.8 calories. So a portion of Mayonnaise mixed salad will contain about 300 – 400 calories (depending on the ingredients as well as the amount of mayonnaise, the calorie content will increase.
Shrimp salad
100 grams of cooked shrimp contains about 99 calories. 1 serving of tomato and olive oil shrimp salad will contain about 240 – 260 calories.
Bar salad. crab
With 100g of crab sticks containing about 95 calories, 1 serving of crab stick salad will contain about 235 – 260 calories.
Fruit salad
Fruit salad will be combined with fruits such as apples, pineapples, strawberries, kiwi, etc., the calorie content will fluctuate around 240 calories.
Russian Salad
Russian salad with chicken, carrots, Peas, string beans, pineapple (pineapple), mayonnaise will contain about 374 calories.
Health benefits of eating lettuce
Thanks to its high nutritional and mineral content, lettuce will bring many great health benefits, such as:
Contains no cholesterol or fat
Similar to most vegetables, lettuce does not contain cholesterol or saturated fat. In fact, Eating lettuce also has the effect of filling the stomach, thereby making you feel full longer. Furthermore, eating lettuce every day will be an effective weight loss method to help people who lose weight quickly get back in shape.
Regulates blood sugar
Lettuce contains the ingredient Lactuca. Xanthine and beta-carotene have the effect of preventing cancer and balancing the increase or decrease in blood sugar levels. Therefore, lettuce is a nutritional source to supplement the diet of diabetic patients.
In addition, eating lettuce will help control appetite and effectively reduce hunger by regulating sugar levels in the blood. blood.
Supplements minerals, proteins and vitamins
In lettuce there are vitamins A, B, C, E, protein, iron, potassium, magnesium, etc., which help the lettuce become healthy. Foods that strengthen the body’s immune system. According to calculations100g of lettuce provides about 247% of the need for vitamin A and 4,443μg beta-carotene.
Prevent many dangerous diseases
In addition to the effect of losing weight, eating vegetables Lettuce is effective in preventing anemia, osteoporosis due to anemia, as well as preventing cardiovascular disease, Alzheimer’s disease, retinal degeneration and cancer.
Prevent inflammation and infection
Lettuce contains substances that control agents that cause inflammation and infection on the body. can.
Some notes when eating lettuce
Normally, women will eat lettuce in the evening to help the weight loss process take place. effective. Because this is the time for the body to rest and be sedentary. If you eat foods rich in calories, your weight will be affected. Therefore, you need to know how to combine lettuce with other ingredients such as chicken breast, lean meat, fish, beef, fresh vegetables and fruits.
Moreover, this dish is both refreshing and effective for weight loss. Every day you should only eat about 700g to 1kg of lettuce. However, you should not eat it at once but instead divide it evenly among meals throughout the day.
In addition, you should not use too much sauce when eating with lettuce. Instead, use mayonnaise to effectively support weight loss.
Some weight loss dishes from salads
Lettuce is refreshing and nutritious for mixed salads, wraps and sandwiches. Add it to your weight loss or daily diet. You can vary it in different ways such as eating it straight, eating it raw or cooked, etc. to make the meal more rich and make you more delicious.
However, to choose delicious lettuce, prioritize choosing those with darker colors because they have higher nutritional content. You can add to the menu from a specific salad like:
- A salad mixed with vinegar oil is a simple and easy dish to make. With the main ingredient being vinegar oil, it will bring an attractive and nutritious flavor. A salad mixed with vinegar oil and a light, cool dish is suitable for lunch or a light, refreshing meal.
- Salad withChicken breast is also a dish to support weight loss. In particular, this dish is very popular with people who want to gain muscle and lose fat.
- Lettuce salad can be processed into many different versions depending on the region and the taste of the preparer. Lettuce salad is known to not only be delicious but also contains many nutrients, vitamins, fiber and protein. This will be a good choice for a light, healthy meal.
- Baby corn mixed with lettuce is a dish that uses lettuce combined with baby corn, along with other vegetables. This dish will be very suitable for people who eat low calories or follow a vegetarian diet.
Through the above information, you will easily answer how many calories are in lettuce. From there, it will help you establish a suitable diet with salads combined with other vegetables. In addition, this is also a way to help you have a healthy clean eating menu every day!
Kim Dung
