Nutrition For Raw Romaine And Tomatoes

Salads comprised of as many raw vegetables as you can fit into a bowl and topped with low-fat dressing is one of the healthiest side dishes or meals you can eat. However, some people like their salads simple. Lettuce and tomatoes alone can be a healthy side dish or light lunch as long as you pick a nutritionally-packed lettuce such as romaine.

Calories

One cup of shredded romaine lettuce has about 8 calories. One cup of chopped tomatoes has 20 to 40 calories, depending on the kind of tomato. For example, one cup of chopped yellow tomatoes has 21 calories and one cup of chopped red tomatoes has 32 calories. Regardless of which kind and color you choose, tomatoes are a low-calorie accompaniment to a bowl of shredded romaine.

Water, Protein and Fat

One reason lettuce and tomatoes are so low in calories is that they have a high water content. One cup of shredded romaine contains over 44 g of water, while one cup of chopped tomatoes provides 130 to 170 g. One cup of romaine lettuce provides a little over 1 g of protein, while one cup of chopped tomatoes provides between 1 to 2 g, depending on the kind of tomato. Fat is less than 1/2 g in either romaine and tomatoes.

Carbohydrates and Fiber

One cup of romaine provides 1.5 g of carbohydrates, with 1 g of that being dietary fiber. Tomatoes contain 4 to 7 g, with 1 to 2 g being dietary fiber. Dietary fiber is present in all food from plant sources. Plant cell walls contain insoluble fiber, while the inside of plant cells contains soluble fiber. Soluble fiber helps lower cholesterol and blood glucose. Both kinds help prevent constipation, hemorrhoids and the formation of diverticula — pouches in the wall of the large intestine. Up to age 50, men need 38 g per day; after age 50, they need 30. Women up to age 50 need 25 g of fiber; after 50, it drops to 21. The pregnant need 28 g; the nursing need 29.

Vitamins and Minerals

Romaine lettuce is an excellent source of vitamins A, C, K and folate. It is also a good source of beta-carotene, a phytonutrient the body converts to vitamin A. Phytonutrients are compounds that plants form for their own protection that have proven benefits to human health. Tomatoes are an excellent source of vitamins A and C, and red tomatoes are a good source of vitamin K. Both romaine and tomatoes contain smaller amounts of minerals, including potassium, manganese and copper.

Lutein, Zeaxanthin and Lycopene

Romaine lettuce and tomatoes both contain phytonutrients. Romaine is a good source of the phytonutrients lutein and zeaxanthin, present in the retina and may help prevent age-related macular degeneration. Tomatoes are an excellent source of lycopene, which may play in role in the prevention of prostate cancer.