Tossed Salad Nutrition

A tossed salad can be eaten as an entrée or as a side dish. Its main ingredient is lettuce, but other ingredients are often included in a tossed salad. Lettuce is considered healthy food to eat because it contains important nutrients. Vegetables and fruits give your body many of the essential vitamins and minerals it needs to remain healthy.

Nutrition Facts

One cup of shredded Romaine lettuce contains 16 mg of calcium, 116 mg of potassium and 4094 IU of vitamin A. Shredded iceberg lettuce contains 13 mg of calcium per cup, 102 mg of potassium and 361 IU of vitamin A. (Ref. 3) Tomatoes, broccoli and cauliflower are good sources of vitamin C. Carrots are high in vitamin A and celery and cucumbers contain vitamins A and C.

Types

Some tossed salads are made only with vegetables but others contain fruit as well. Tossed salads may include Romaine lettuce, spinach, red leaf, green leaf and iceberg, or a combination of all of these types of lettuce. Tomatoes, carrots, celery, cucumbers, broccoli and cauliflower are also ingredients in a tossed salad. Tossed salads with fruit may have apples and/or cranberries in them. Almonds and walnuts may be added to tossed salads as well.

Considerations

The amount of vegetables and fruits in a tossed salad can vary, which plays a part in the overall nutritional value of the salad. Sunflower seeds added to a tossed salad change a salad's nutritional value. The nutritional value of a salad changes if salad dressing is added.

Benefits

According to the Centers for Disease Control and Prevention, people who include more fruits and vegetables in their diet may decrease their risk of serious illnesses, such as heart disease and some types of cancer. Many fruits and vegetables are low in calories and and high in fiber, which makes them helpful for weight management.

Suggestions

To get a variety of different vitamins and minerals from a tossed salad, use a variety of different vegetables and fruits. In addition to using a variety of types of lettuce, add scallions, radishes, peas, asparagus, red onion and red cabbage. Add raisins for iron, or avocado for healthy polyunsaturated and monounsaturated fat.