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You are watching: 1 cup of lettuce calories


If did you do it made a vow to muscle much more veggies right into your diet, you can be perusing the salad options at your neighborhood salad bar, having lunch joint, or restaurant much more often 보다 usual. And also you’d be smart to execute so—salads are exceptional vehicles because that adding an ext protein, fiber, healthy fats, and also other nutrients and also minerals right into your everyday fare.

But beware: the calorie can add up easily if you’re not careful—even if you fix a salad yourself. Because that example, a salad made through 2 cup kale, 1⁄2 cup quinoa, 3 ounces shredded chicken breast, half an avocado, a huge hardboiled egg, 3 tablespoons bacon bits, 2 tablespoons sunflower seeds, ¼ cup parmesan cheese, and also 2 tablespoons Caesar dressing have the right to pack almost 900 calories.

“The trick is come be mindful of the ingredients—and the portions—that get in your salad,” says Maxine Siegel, R.D., that heads CR’s food-testing lab.

To get themost nutritious mix, begin with a base ofdark irpari greens,such together kale, spinach, or arugula, then pack up on other veggies, the much more colorful the better. Through the exception of a couple of high-calorie items—such as olives,avocado, and potatoes, because that example—you can include as lot or as many species of undressed produce as you like without including too numerous calories.

“Most vegetables are so low in calories and also high in fiber and other nutrient that you have the right to really eat as much as girlfriend want,” claims Siegel. Because that example, there’s less than 25 calories in a fifty percent cup of shredded carrots, chopped red pepper, or cherry tomatoes.

Next, pick a lean protein—such together chicken breast, tofu, chickpeas, a hardboiled egg, or a grilled piece of fish to boost satiety.

A small fat in your salad is good—your body has an simpler time absorbing some of the nutrients in vegetables as soon as they’re consumed with oil, avocado,nuts, or someother kind of healthy and balanced fat. Still, go basic on the dressing, aiming for no much more than around 2 tablespoons—oil and vinegar is much better than miscellaneous creamy, states Siegel. “Most human being don’t realize that the dressing is often the greatest contributor that calories, sodium, and fats in a salad,” she says.

And if you’re desire a treat, such as bacon bits, croutons, or cheese, which often tend to be greater in calories and sodiumthan veggies, says Siegel, choose one and sprinkle lightly.

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These tips are simple to forget, though, as soon as you’re challenged with endless choices at a restaurant, salad bar, or even at home. To store the nutrition numbers in check, we produced this handy visual guide to help you see how much of some favorite salad ingredients you deserve to have for 100 calories. If you’re following a 2,000-calorie-per-day diet and are enjoy it the salad as a meal, says Siegel, aim for no more than 500 to 600 calories every serving.


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Julia Calderone

I"m a former scientist, utilizing words and an audio recorder as my new research devices to untangle the health and also food worries that issue most come consumers. Ns live in Brooklyn, N.Y., whereby I chef as lot as possible. Girlfriend can find me in the grocery aisle scrutinizing the fine publish of every food item ns put into my cart. Monitor me top top Twitter