Like most vegetables, lettuce and tomatoes are naturally low in calories and fat, and they provide good sources of several essential nutrients, such as fiber and potassium. Lettuce and tomatoes provide a convenient, nutrient-rich addition to sandwiches, wraps and salads.
Calories and Fat
Like most vegetables, lettuce and tomatoes have a low energy density, meaning that they contain few calories in a large volume of food. A serving of iceberg lettuce, or about one-sixth of a medium head, has only 10 calories. A serving of leaf lettuce, or about 1 1/2 cups shredded, has only 15 calories. One medium tomato has 25 calories. None of these vegetables contains fat or cholesterol. Substituting lettuce and tomato for other high-calorie foods, such as cheese, can help you reduce the calorie and fat content of your meals, making it easier for you to manage your weight.
Carbohydrates
Iceberg lettuce and leaf lettuce both contain only 2 g of total carbohydrates per serving, and both provide 1 g of dietary fiber per serving. One medium tomato contains 5 g of carbohydrates and provides 1 g of dietary fiber. Adding lettuce and tomatoes to your meals can help you fulfill your daily fiber needs. The Harvard School of Public Health recommends that adults get at least 20 to 30 g of fiber per day. Fiber promotes healthy digestion and provides a lasting feeling of fullness.
Vitamins
A serving of iceberg lettuce provides 6 percent of the recommended daily intake of vitamin A and vitamin C. Leaf lettuce also provides 6 percent of the recommended daily vitamin C intake, and it contains significantly more vitamin A. A single serving of leaf lettuce provides 130 percent of the recommended daily vitamin A intake. One medium tomato provides 20 percent of the recommended daily vitamin A intake and 40 percent of the recommended daily vitamin C intake.
Other Nutrients
You can get 1 g of protein from a serving of iceberg lettuce, leaf lettuce or tomato. A serving of iceberg lettuce provides 2 percent of the recommended daily calcium and iron intake, and a serving of leaf lettuce or tomato provides 2 percent of the recommended daily calcium intake and 4 percent of the recommended daily iron intake. Tomatoes provide an excellent source of potassium, with 340 mg per serving. A serving of iceberg lettuce provides 125 mg of potassium, and a serving of leaf lettuce provides 170 mg.
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