Calorie content of lettuce leaves. Chemical composition and nutritional value

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Useful properties of Iceberg lettuce, calorie 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 herbs in the human diet have been repeatedly confirmed by many nutritionists. Rich in vitamin composition of the product and low calorie content of iceberg lettuce 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 cabbage salads. In addition to the juicy leaves enriched with vitamins, the head of cabbage can also be eaten.

Iceberg lettuce: nutritional value

Among the many varieties of green lettuce especially popular Iceberg due to its low calories and a high capacity of healthy elements and vitamins. The composition of this product is enriched with fiber, folic acid and many other trace elements.

Many dieters value salad. Iceberg, calories per 100 gram of it is only 14 kcal. If we talk about energy value, then 0.1 g is occupied by fats, 0.9 g - proteins and 1.8 g - carbohydrates.

Most of the composition of this green salad is water (96%). In addition, lettuce leaves contain dietary fibers 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. Fresh, it contains a rich amount of retinol, ascorbic acid, B vitamins, beta-carotene, tocopherol and many others.

Among other types of greens, Iceberg also differs in the capacity of vitamin K, another name for which is phylloquinone. This component stabilizes the functioning of almost all systems and organs.

Excitement is also caused by the presence of minerals, 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 it is possible without any restrictions and at the same time to diversify any dietary food.

The benefits of iceberg lettuce for the body

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

In particular, many nutritionists advise including this delicious 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. Rich amount of water in the leaves, low calorie content per 100 grams head lettuce Iceberg and the minimum amount of fat makes this product ideal for those who want to adjust their figure with the help of dietary nutrition;
to enhance immunity. This salad culture contains such elements necessary for the body 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 is 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 fibers present in the salad accelerate the elimination of toxins, toxins, heavy metals and radionuclides from the body;
to strengthen muscles and bones. Regular consumption of lettuce maintains a normal water balance and promotes the speedy breakdown of the formed fatty plaques.

This list of beneficial effects can be enumerated indefinitely. And if you take into account that the salad Iceberg calorie content very low, only 13-14 kilocalories, then there is no reason to doubt its benefits.

Iceberg lettuce in cooking

Iceberg tastes little different from a simple lettuce. Perhaps the only difference is that when used, it emits a kind of crunch. Only 14 kcal is a product, so in cooking iceberg lettuce is considered a highly demanded product.

Often, due to their density and stability, lettuce leaves are used, in addition to cooking, for decorating them. As for the dishes themselves, there are many recipes that use not only salad 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 kilos of shrimp. Add 5 boiled finely chopped eggs, a few cherry tomatoes, 200 g of white bread and 100 g of Parmesan. Mix all components and season with sour cream. For more spiciness, you can add black pepper and a little garlic.

Such a dish will decorate any festive table with its appearance and exquisite taste.

Iceberg with chicken

This salad has an excellent taste. For cooking, you need to boil 300 g of chicken meat, cool it and chop finely. Add a bunch of lettuce, 300 g of any hard cheese to the meat. You can also add some green onions if desired. This salad is dressed with mayonnaise. On the table it looks gorgeous and just one look it makes you appetite.

Grilled iceberg

Quite unusual and at the same time very tasty variation iceberg lettuce, and its short calorie content 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, 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 of ginger root. In this composition, pickle the leaves for 10-15 minutes. Next, mix the lemon zest with 2-5 g of hot pepper and 4 tbsp. l. sour cream. Chop the onion thinly and squeeze it lightly in vegetable oil. Fry the pickled leaves in another pan. A grill pan is perfect for this. Leaves should be browned on both sides.

Put the salad in the center of the plate, pour over the remaining marinade and sprinkle with sesame seeds. Put 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 the salad with its very high usefulness makes it an excellent dietary product. Like all green leafy vegetables, it is very healthy, contains many beneficial vitamins, trace elements and amino acids, and is very high in fiber. The calorie content of the 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 more energy for the body to digest than it gets.

The 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 salad is 14 kcal per 100 g of product. The calorie content of arugula is 25 kcal per 100 g. It contains more proteins and carbohydrates and has a pleasant sour taste.

The most useful of green salads is watercress. The calorie content of this variety is 11 kcal per 100 g. It has a spicy pungent taste due to the content of burning substances.

The salad is not satiating on its own, but it is a great addition to other vegetables and foods. Low calorie content makes it an excellent option for a 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.

Why is salad useful?

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

Vitamin A has a beneficial effect on skin condition, overall well-being, improves vision and is an antioxidant that prevents 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 to 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, prevent cancer and improving the condition of our skin, teeth, hair and nails. Vitamin E in the leaves is also a powerful antioxidant. Vitamin K plays an important role in the blood clotting process.

It's not just the low calorie content and high vitamin content that makes the salad so healthy. It also contains very important trace elements. Calcium, phosphorus and fluoride strengthen bones and teeth. Potassium helps remove salt and excess water from the body and is essential for all muscles to function. Sodium normalizes water-salt metabolism. Magnesium and zinc are essential for all metabolic processes in the body, in addition, magnesium, zinc and copper improve the condition of hair, nails and skin. Iron is essential for blood, and iodine is essential for the proper functioning of the thyroid gland. Manganese regulates blood sugar levels, has antioxidant effects 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 essential for human vision and, like all polyphenols, are also effective antioxidants. Lactucin 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 the salad 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 leafy variety is useful for knowledge 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 unpleasant symptoms of PMS, and the iron contained in it prevents anemia during menstruation. It fights constipation effectively. In medicine, it is used for the treatment of gastric and duodenal ulcers, as well as in the treatment of chronic gastritis. It improves appetite and aids in better digestion of food. It normalizes blood pressure, cleanses the blood, relieves headaches, is effective in vitamin deficiency and hypovitaminosis, promotes tissue regeneration. It has an antimicrobial effect, improves immunity and helps the body fight various diseases, as well as helps in quick recovery from illness.

The use of salad is indicated for those who want to normalize metabolism and improve blood circulation. With edema, greens, due to their high potassium content and mild diuretic effect, removes excess fluid and salt from the body.

And do not forget that the low calorie content of the salad allows it to effectively fight excess weight.

Calorie content of salad and weight loss

The salad seems to have been specially created to be added to the diet during various diets. The high content of vitamins and minerals 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 a base for vegetable salads, combining with tomatoes, cucumbers, bell peppers, olives. These dishes are best seasoned with olive oil and lemon juice, and garlic, ginger or cinnamon can be added to enhance the fat-burning effect.

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. At the unloading day on the 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 spoonful 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 a 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.
Bulgarian pepper (yellow) - 1 pc.
Onions (best 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 cucumber, tomatoes, pepper, lemon and lettuce.
2. Tear lettuce leaves with your hands, as they will give an unpleasant aftertaste on contact with a knife.
3. Cut vegetables into large cubes.
4. Divide the onion in half rings and mash slightly so that it gives juice.
5. Cut the cheese into large squares, about 1 by 1 cm.
6. Olives or olives put in whole or in halves, if they are large.
7. Add spices to taste.
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 the functioning of the digestive system. Green lettuce leaves contain folic acid, which is essential 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 per 100 grams of salad:

Benefits for losing weight

Greek salad is the best dish for anyone on a diet. An ideal blend of vegetables provides the body with sufficient amounts of essential trace elements. It also contains nutritious protein with minimal fast carbohydrate content. Fiber helps to remove toxins 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 hormones. One serving of Greek salad contains only 106 calories, which will prevent the body from gaining extra pounds.

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

And a little about secrets ...

The story of one of our readers Alina R .:

My weight was especially depressing for me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with an increase of 165. I thought my stomach would come off 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 younger than his figure. In my 20s, I first learned that overweight girls are called "WOMAN", and that "they don't sew that size." Then at 29 years old, divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Recognized - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? Slightly 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 all this time? And it's still very expensive. Especially now. Therefore, I chose a different way for myself ...

Caloric value per 100gram: 107Kcal
B / W / U - 10.55 / 2.45 / 10.41

Ingredients:
- Boiled chicken fillet - 300g
- Beans (boiled or canned) - 200g
- Cheese (hard) - 150g
- Corn (canned) - 400g
- Pickled cucumbers - 3-4 pcs.
- Black bread - 3 slices
- Garlic - 1 wedge
- Salt, natural yogurt, a bunch of parsley

Preparation:

Peel the garlic, grate on a fine grater or pass through a press
Grate slices of black bread with salt and garlic, cut into cubes and dry in a pan without oil
Cut the chicken fillet into small pieces
Cut pickled cucumbers into cubes
Drain the liquid from the corn
Cut the cheese into thin cubes or strips
Wash the parsley, dry, cut off the long stems, finely chop the parsley
In a salad bowl, mix chicken fillet, beans, cheese, corn, pickled cucumbers, parsley and garlic black bread croutons, add yogurt, mix the salad again

Caloric value per 100 grams: 85 Kcal
B / W / U - 11.84 / 3.07 / 2.71

Ingredients:
- Chicken breast 300 g
- Sweet pepper 1 piece
- Canned pineapple 100g
- Fried champignons 200g
- Eggs 2 pcs
- Low-fat sour cream (10%) 50g
- Salt, pepper to taste

Preparation:

Boil chicken and eggs. Cut the fillets into small cubes. Cut eggs, peppers, pineapples into cubes.
Lightly fry the mushrooms until golden brown. Mix all the ingredients and season with sour cream.
Season with salt and pepper if desired.

Caloric value per 100 grams: 66 Kcal
B / W / U - 5.72 / 1.87 / 6.25

Ingredients:
- Tuna in its own juice 1 can
- Egg 3 pcs
- Carrots 4 pcs
- Onions 50 g
- Apple 500 g
- Salt to taste

Preparation:

Put the grated apple in the first layer.
The next layer is canned tuna.
Drain the water, chop the fish fillets with a fork and spread.
Next - finely chopped onion.
Then we spread the grated proteins, then a layer of fresh carrots.
We decorate the salad in the traditional way - with yolks grated on a fine grater.

B / W / U - 8.07 / 5.58 / 4.43

Ingredients:
- Grapefruit (or pomelo) - 1 pc. (400 g)
- Chicken breast - 150 g
- Leaf salad - 100 g
- Olive oil - 1 tbsp. l. (10 g)
- Cashew nuts - 30 g
- Parmesan (or other hard cheese) - 50 g
- Salt - ¼ tsp.

Preparation:

Fry the chicken fillet and chop it (preferably without oil in a non-stick skillet, or grease a regular skillet with olive oil using a paper towel).
Peel the grapefruit or pomelo and disassemble it into slices, which are cleaned of films.
Chop the lettuce leaves coarsely and cut the cheese into thin slices.
Combine chicken, lettuce, pomelo or grapefruit, cheese and cashews, add olive oil and salt. Salad ready!

Caloric value per 100 grams: 75 Kcal
B / W / U - 4.32 / 3.1 / 7.85

Ingredients:
- Champignons 300 g
- Bow 1 pc.
- Carrots 2-3 pcs.
- Canned corn 1 can
- Eggs 2 pcs.
- Natural yoghurt to taste
- Olive oil (for frying)

Preparation:

Wash the mushrooms, chop and fry in olive oil.
Place on a napkin to remove excess fat.
Chop the onions and carrots and also fry in olive oil until golden brown.
Boil and cool eggs.
Add mushrooms, carrots and onions, corn (no syrup) and chopped boiled eggs to a salad bowl.
Season the salad with yogurt. You can add a little salt to it to taste. Ready!

6. Peking cabbage salad with vegetables and breast

Caloric value per 100 grams: 51 Kcal
B / W / U - 6.66 / 0.89 / 3.95

Ingredients:

1 small head of Chinese cabbage
- 1 chicken breast,
- 2 fresh cucumbers,
- 1 bell pepper,
- 1 can of canned corn,
- herbs, salt to taste
- sour cream 10%

Preparation:

Wash all vegetables and herbs.
Finely chop the Peking cabbage, put in a salad bowl.
Free the breast from skin and bones and cut, add to the cabbage.
Remove seeds from pepper and cut into strips, cut cucumbers into small slices, add to a salad bowl.
Drain the liquid from the corn, put in a salad bowl. Finely chop the greens and add to the rest of the ingredients.
Salt a little and season with sour cream, mix.

Caloric value per 100gram: 100Kcal
B / W / U - 10.09 / 6.04 / 1.5

Ingredients:
- Chicken breast ½ piece
- Chicken egg 2 pcs
- Tomatoes 2 pcs
- Ham 150 g
- Cheese 50 g
- Greens 20 g
- Sour cream 4 tbsp
- Pickled cucumbers 4 pcs
- Salt to taste

Preparation:

Cut the boiled chicken breast into cubes.
Cut the ham into strips.
Rub hard-boiled eggs on a coarse grater.
Cut the tomatoes into cubes. Cut pickled cucumbers into cubes.
We rub the cheese on a fine grater.
Finely chop the greens.
Season the salad with sour cream and salt.
Stir or, in the case of a puff salad, lay all the ingredients in layers and coat each layer with sour cream and salt.

Caloric value per 100gram: 99Kcal
B / W / U - 15.57 / 3.56 / 1.27

Ingredients for 1 serving:
- 1 grated cucumber
- A piece of boiled chicken breast
- 1 tomato, peeled
- 2 eggs (a layer of protein, a layer of yolk with herbs)
- 1 tsp olive oil
- 1 tbsp. l. lemon juice

Preparation:

Grind everything and lay it out in layers.
Drop juice and oil on a layer of cucumber and tomato.

Caloric value per 100gram: 77Kcal
B / W / U - 8.47 / 2.83 / 4.65

Ingredients:
- Grain cottage cheese - 300 g
- Crab sticks (natural) - 150 g
- Hard boiled egg - 1 pc
- Fresh tomatoes - 1 piece
- Yogurt - 2 tbsp
- Greens - 100 g

Preparation:

Rinse tomatoes and herbs.
Cut the boiled egg, tomatoes, crab sticks into small cubes, add cottage cheese.
To stir thoroughly.
Add salt and pepper to taste.
Season with yogurt and sprinkle with chopped herbs.

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