Fresh salad calorie content per 100 grams. Calorie content of various salads

Vinaigrette is one of the easiest to prepare, healthy and delicious dishes, which, moreover, is quite affordable, because for…

Salads made from vegetables are invariably popular with professional chefs and ordinary housewives. All of us know that any vegetable...

The benefits of salads for weight loss

Any nutritionist will tell you that anyone who wants to reduce their weight noticeably and for a long time needs to start eating healthy. And a healthy diet necessarily includes the oldest dish of world cuisine - salad. Of course, preference should be given to vegetable salads with low calorie content.

When losing weight, a vegetable salad performs several functions at once - it satisfies the feeling of hunger and fills the stomach, nourishes the body with useful microelements and vitamins, and also serves as a kind of “broom” - it cleanses the intestines and improves metabolism. As with everything, you need to approach the preparation of salads wisely and lovingly.

In spring, summer and autumn, it is advisable to choose vegetables for salad at the market, and not in the supermarket. In winter, it is better to “click” on sauerkraut with onions - a rich storehouse. Season with vegetable oil and you can safely eat a fairly large portion. Neither excess weight nor colds will bother you.

The most of the most

If we talk strictly about calorie content, then the most-low-calorie and an easy-to-prepare fresh salad is lettuce salad. Season the chopped lettuce leaves with a sauce made from vegetable oil and vinegar, mixed in equal proportions. Chopped dill will complete the picture. The calorie content per 100 grams of this salad is only 12 kcal!

But in order to eat this salad often, you need to really love greens or have great willpower. Low-calorie salads include all salads made from non-starchy green vegetables - spinach, celery, cucumbers, radishes, cabbage. The more traditional and beloved salad of cucumbers and tomatoes is also low-calorie (if seasoned with vegetable oil, then 100 grams 46 kcal). Read more about cucumber and tomato salad in a separate article.

Vinaigrette, popular in the autumn-winter period, can be called a medium-calorie salad. Yes, the simplest one vinaigrette without beans will amount to 131 kcal per 100 grams. look in the article about this multi-variant salad.

High-calorie salads include salads with a large number of ingredients, with vegetables containing starch, with meat, seasoned with mayonnaise or even fattier dressings. I wonder what Caesar salad", which many consider dietary, thanks to the dressing it has 500 kcal per 100 grams. It is also important that the chicken in the salad is not very fatty.

"Olivie", which is guilty of being high in calories, will only give you 284 kcal. If you replace boiled sausage with chicken breast, then only 234 kcal. Another symbol of the holiday is salad. “Herring under a fur coat” – 193 kcal per 100 grams. Another thing is that here you need to know when to stop and even on a holiday not to eat these mayonnaise salads by the bowl.

Obviously, vegetable salads should be on our menu every day. But with the onset of autumn coolness and winter cold, the body objectively requires something more nutritious. And then we recommend adding meat to salads - primarily chicken. Boiled chicken breast is a great and substantial addition to a green salad base like arugula and celery.

With low-fat yogurt, the calorie content of such a salad will not exceed 83 kcal per 100 grams. If desired, you can replace the chicken with beef. Beef salad with vegetables will also be low in calories ( 113 kcal per 100 grams) and very useful. If your husband said to a vegetable salad - eat it yourself, then the whole family will be happy to eat such a nutritious salad with you for dinner.

All seafood is fantastically low in calories. If you love, know how to choose and cook, feel free to add squid, shrimp, and mussels to vegetable salads. The calorie content of such a dietary dish will not exceed 90-100 kcal per 100 grams. And, of course, from time to time you can pamper yourself and your loved ones with salads with fish - boiled, smoked, salted.

These salads cannot be called low-calorie and dietary, but they are very nutritious and rich in fatty amino acids necessary for the body. For example, red fish salad– lightly salted salmon – with potatoes and cucumber 254 kcal per 100 grams. But we recommend not using chips and croutons in salads at all. These products not only add extra calories to the salad, they are a fly in the ointment that spoils the usefulness of other ingredients.

Calorie table for salads

Salad	Calories, kcal	Belkov, Mr.	Zhirov, g	Carbohydrates, g
Salad of tomatoes, cucumbers, peppers	30,8	1	0,8	6
Salad "Cabbage with Apples"	32,4	1,5	0,2	6,5
Cabbage salad	67,9	1,8	3,6	7,6
Tomato salad with garlic sauce	71	3,8	1,8	10,2
Apples with nuts	75,8	1,7	0,3	17,6
Sauerkraut with sunflower oil	77,8	1,6	3,1	11,6
Raw carrots and apples	83	1,3	4,7	9,2
Radishes seasoned with sour cream	104	2,9	8	3,1
Liver salad	104,7	8,2	7,5	1,1
Champignon salad with sour cream and egg	143,1	3,9	12,5	4
"Greek salad	188,5	3,9	17,8	3,4
Sorrel salad with onions and mayonnaise	200,1	2,3	18,8	5,8
"Mimosa"	296,6	6,3	28,4	4,5

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Lettuce is a one- or two-year-old garden crop of the family Compositae. Information that lettuce was eaten is found in documents describing the existence of the ancient Roman Empire; before that time, lettuce was grown for its seeds, from which oil was squeezed out. The exact geographical place of origin of the first types of lettuce has not been historically established.

Lettuce has many varieties, the most common, leaf lettuce, has long, tender shoots in the shape of oak leaves, light green (light green) color. Lettuce leaves are juicy, crunchy, with a fresh smell, and can vary in shape and quantity located on one root or head.

Calorie content of salad

The calorie content of the salad is 12 kcal per 100 grams of product.

The salad has a rich vitamin and mineral composition, which contains: vitamins, as well as,. The product contains coarse dietary fiber, which helps improve digestion, normalizes intestinal motility, fills the volume of the stomach and, without being digested, is excreted, collecting mucus and waste from the intestinal walls. Substance lactucin, which belongs to the group of alkaloids, not only gives the salad a bitter taste, but also actively reduces cholesterol levels in the blood. Eating lettuce leaves will help improve the condition of hair and nails, has a beneficial effect on the skin, improves memory, vision and is a preventive measure against the occurrence of Alzheimer's disease.

Despite the beneficial properties of lettuce, it can be harmful to the body.

Harm of lettuce

Reasons for reducing salad consumption are the presence of diseases such as gout, colitis and enterocolitis, urolithiasis, and hepatitis. Due to the high content of oxalic acid, the use of the product should be limited if you have kidney disease.

The salad is a unique product for those watching their weight. By eating a large bowl of lettuce leaves, you get a full stomach and a minimum of calories (calorizator). Of course, salad in its pure form does not give a feeling of fullness, so it is combined with other vegetables or protein foods. You can, without adhering to special diets, consume a portion of lettuce leaves every day for lunch or dinner, thereby ensuring regular bowel movements, healthy peristalsis and burning of fat deposits. Diets or, for example, recommend the daily use of lettuce leaves in the diet.

Selecting and storing lettuce

When choosing a salad, you need to pay attention to its appearance - the juiciness and greenness of the leaves, their elasticity, integrity and the absence of rot and dark spots. Lettuce is often sold with roots or in pots; such a product retains freshness longer, but in any case, visual inspection must be carried out carefully.

Salad in cooking

The name of the product speaks for itself; lettuce is most often used in salads. Even if it is a mixture of different types of lettuce leaves and a simple dressing from any aromatic oil -

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, 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 only 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.

Olivier calorie table

Type of salad	Carbohydrates	Squirrels	Fats	Calorie content (kcal) per 100 grams	Calories per serving (200 g)
Olivier with sausage without mayonnaise	7.45 g	4.8 g	4.8 g	94 kcal	188 kcal
Olivier with sausage and mayonnaise	7.03 g	4.65 g	10.16 g	139.3 kcal	278.6 kcal
Olivier without sausage with mayonnaise	8 g	3.6 g	8.3 g	122.5 kcal	245 kcal
Olivier with beef and mayonnaise	7 g	6.5 g	9.4 g	139 kcal	278 kcal
Olivier with beef without mayonnaise	7.4 g	6.8 g	4 g	93.7 kcal	187.4 kcal
Olivier with chicken and mayonnaise	6.8 g	8 g	7.2 g	125 kcal	250 kcal
Olivier with chicken without mayonnaise	7.2 g	8.4 g	1.8 g	80 kcal	160 kcal
Olivier with sausage and sour cream 18%	7.1 g	4.6 g	6 g	101 kcal	202 kcal
Olivier with beef and sour cream 18%	6.8 g	7.25 g	5.6 g	108 kcal	216 kcal
Olivier with chicken and sour cream 18%	6.9 g	7.9 g	3.15 g	88.5 kcal	177 kcal
Olivier without sausage (meat) with sour cream 18%	8.15 g	3.55 g	3.4 g	79 kcal	158 kcal
Olivier with sausage and yogurt 3.2%	7.1 g	4.8 g	4.6 g	91 kcal	182 kcal
Olivier without sausage with yogurt 3.2%	8.15 g	3.7 g	2 g	67 kcal	134 kcal
Olivier with chicken and yoghurt 3.2%	6.9 g	8.1 g	1.9 g	78.7 kcal	157.4 kcal

New Year's banquets are replete with delicious dishes. And now you don’t have to deny yourself a portion of your favorite winter salad.

Using our tips, you can prepare the lightest Olivier with your own hands at home, which will not be the limit of your daily calorie limit, but will also allow you to enjoy other delicacies.

Their calorie content is extremely low, and the benefits for the body are simply colossal.

A little about the salad

Paradoxically, people rarely include lettuce in their diet. Its calorie content is quite low, and therefore you cannot get enough of it. This product often serves as a decoration for holiday dishes, which are generously topped with mayonnaise. If we talk about supporters of diets and proper nutrition, then they know the price of fresh lettuce well.

It is worth noting that at the moment there are more than 1000 varieties of salads in the world. This is an annual (in some cases biennial) plant that belongs to the Asteraceae, or Asteraceae, family. so many that sometimes even experienced gardeners get confused about them.

In ancient times, this crop was grown exclusively for the oil that was extracted from the seeds. Later, tender leaves appeared on the table of the ancient Greeks and Romans. They appreciated not only the taste, but also the healing qualities of this product.

Popular lettuce varieties

The calorie content of lettuce (fresh) is very low, and it contains a great variety of vitamins and microelements. In addition, the bright color and beautiful shape make this product an excellent decoration for any dish. At the moment, the most popular varieties of lettuce are:

Romaine is the leader among salads. It is a large inflorescence of several green leaves, which is somewhat reminiscent of cabbage. It is most often used in sandwiches or as a garnish.
Watercress is one of the healthiest of its kind. It has a slight mustard taste, which can be explained by its high content of microelements. This is an excellent option to combat
Coral gets its name from its distinctive appearance. A light nutty flavor will add an original touch to any dish. And in terms of the amount of calcium and mineral salts, this variety has surpassed all others.

Lettuce leaves: calorie content

Now closer to the topic of our article. If you are watching your figure or trying to follow the principles of proper nutrition, then be sure to include lettuce leaves in your diet. Calorie content per 100g is 16 kcal. Nutritional value is determined by the content of proteins, fats and carbohydrates. The first two elements are contained in negligibly small quantities (1.5 g and 0.2 g, respectively). As for carbohydrates, which give the product calories, they are present in the salad in the amount of 2 grams.

Chemical composition

Lettuce leaves contain a huge amount of nutrients. Although the calorie content is small, this does not detract from the benefits of the product. So, this culture includes a whole vitamin complex - A, B (1, 2, 3, 4, 5, 6), C, K, E and others. Speaking of microelements, it is worth noting the presence of manganese, copper, zinc and iron (there is even more of it in salad than in apples). The leaves contain quite a lot of calcium, magnesium, potassium and phosphorus.

Lettuce leaves: calorie content and beneficial properties

Considering the fact that fresh lettuce leaves are characterized by extremely low calorie content and a high content of vitamins and nutrients, one can judge their exceptional benefits for the human body. So, it has the following positive effect:

strengthens the body's protective functions;
helps normalize the activity of the central nervous system;
helps restore strength after illness;
helps normalize sleep and has a mild hypnotic effect;
accelerates the process of food digestion by stimulating the production of gastric juice;
improves appetite;
improves blood composition;
removes salts from the body;
relieves pain from gastritis and ulcers, and also promotes tissue scarring;
due to the increased iron content, it helps alleviate the condition of heavy menstruation;
when consumed regularly, it protects brain neurons from destruction, preventing memory problems;
promotes the regeneration of skin cells due to the increased content of vitamin A;
improves metabolism and blood circulation.

Thus, we can say that salad is a universal product that benefits absolutely everyone. It is also recommended for use by weather-sensitive people during periods of weather changes or magnetic storms.

Possible harm and contraindications

At first glance, lettuce leaves seem absolutely harmless. The calorie content and composition of this culture contribute to the overall strengthening of the body. However, in some cases, excessive consumption of this product is strictly contraindicated. These conditions include:

gout;
bladder stones;
colitis in acute and chronic form;
asthma and tuberculosis;
kidney disease can cause exacerbation).

for weight loss

As already mentioned, the calorie content of lettuce leaves per 100 grams. - only 16 kcal, and therefore it is simply an ideal dietary product. If you want to lose weight, then you simply need to include it in your diet, because with low energy value it contains a huge amount of useful substances. However, this product should not be the only one on your menu. If you don't eat enough protein and fat, you risk harming your health. It is more of an auxiliary product that will be an excellent addition to fish, white meat and vegetables.

be sure to season the salad with vegetable oil or yogurt;
To prevent the leaves from becoming bitter, soak them in water for a few minutes;
It is better to chop greens with your hands rather than with a knife, so as not to expose the product to oxidation;
Do not dress the salad in advance so that the leaves do not wilt and lose their taste.

One of the healthiest and most affordable spring foods is lettuce. Calorie content per 100 grams is no more than 16 kcal, regardless of the variety. In terms of the concentration of vitamins and minerals, this product can compete with many vegetables. However, this is not all the information that is useful to know about the salad. So, the following interesting facts are associated with this product:

translated from Italian, the word “salad” means “salty”, although the taste of the product is fresh or slightly bitter;
the darker the lettuce leaves, the more nutrients they contain;
This culture is very demanding in terms of storage: greens cannot be dried, canned, frozen or kept in the refrigerator for a long time;
lettuce was originally a weed until the ancient Greeks appreciated its taste and health benefits (this happened about 5,000 years ago);
At the moment, lettuce is often found both in garden beds and in stores, but in the times of the Persian sheikhs it was worth its weight in gold;
the modern history of lettuce leaves began when Christopher Columbus brought their seeds to America;
from the point of view of the content of vitamins and minerals, the lower part of the leaves is of greatest value.

Salad in cosmetology

Lettuce leaves are useful not only for the internal systems of the body. This product helps maintain external beauty and solve a number of cosmetic problems. So, if you have dry skin, then apply a mask of sour cream with crushed green leaves twice a week.

If your skin needs intensive nutrition, it is recommended to use a product consisting of lettuce pulp, vegetable oil and lemon juice. This mask will help you cope with freckles and pigmentation. If the epidermis is too dry, you can add egg yolk.

During the cold season, the skin is prone to irritation and peeling. To eliminate these unpleasant symptoms, it is enough to wipe your face with a decoction of lettuce leaves several times a day. This remedy is also great for burns and insect bites.

In summer, skin needs protection more than ever. If you are afraid that your face or shoulders will burn, it is not at all necessary to apply a special cream. Before going outside, apply a lettuce leaf to your skin for a few minutes, after beating it with a rolling pin or crushing it in your hands.