Nutritional Facts on a Lettuce & Tomato Salad

A delicious tomato and lettuce salad is a great low-fat meal that has numerous vitamins, minerals and health benefits. Determining the nutritional value of your salad involves adding up the individual nutrition facts for each of your ingredients. By doing this, you can keep tabs on how healthy and nutritional your salad is.

Instructions

• 1

  Determine the quantity of lettuce that you want to add to your salad. One serving is typically a small handful of chopped lettuce or one or two leaves of a head of lettuce .

• 2

  Add up the vitamins and minerals in the lettuce. One serving of raw lettuce has 523 IU of Vitamin A, 6.2 micrograms of Vitamin K, 8.2 micrograms of folate and 14.8 milligrams of potassium, as well as smaller quantities of other minerals and vitamins. Keep in mind that lettuce may have different amounts of vitamins, depending on the type and preparation. Also, you should note that lettuce does not have any fat or very little caloric value.

• 3

  Determine the quantity of tomatoes that you want to add to the salad. Typically, one large chopped tomato is enough for a salad, but you may want to add more if you want a stronger tomato taste.

• 4

  Add up the vitamins and minerals in the tomatoes. One serving of tomatoes has 1241 IU of Vitamin A, 18.9 milligrams of Vitamin C, 11.9 micrograms of Vitamin K, 353 milligrams of potassium and .2 milligrams of manganese, as well as smaller quantities of vitamins and minerals. One serving of tomatoes is usually around 26 calories, and tomatoes have hardly any fat.

• 5

  Keep close tabs on anything else that you add to the salad, as this will affect the nutritional facts of your salad. For example, salad dressing can add a lot of fat and calories to your salad, and so you should use it sparingly, if you want to make a low-fat salad.