For a person watching her carbohydrates, non-starchy vegetables like lettuce and carrots are sound choices to include in a meal. Neither contributes more than 4 percent of the daily value for carbs, yet both provide fiber and vitamins. Combine lettuce and grated fresh carrots for a salad that’s low in carbs but high in nutrients.
Lettuce and Carbs
Lettuce is an inherently low-carbohydrate, low-calorie food. All of the major lettuce varieties, including iceberg and romaine, contain less than 2 grams of carbs per cup of chopped lettuce. That amount is less than 1 percent of the recommended daily value, expressed as DV, for carbohydrates.
Carrots and Carbs
A 1-cup serving of chopped raw carrots contains under 7 grams of carbohydrates, or about 2.3 percent of the DV for carbs. Cooked carrots have 13 grams of carbs, or 4 percent of the DV. In contrast, the same amount of boiled potatoes contains twice as many carbohydrates.
Fiber Counts
The kind of carbohydrates composed of dietary fiber are heart-healthy, while also promoting proper digestion. A 1-cup portion of chopped or shredded lettuce, on average, provides 4 percent of the fiber you need for the day. Raw carrots contribute about 14 percent of the DV for fiber, and cooked carrots 16 percent of the DV.
Lettuce Benefits
Aside from fiber, lettuce is a good source of vitamins and minerals, notes the Centers for Disease Control and Prevention. At only 10 calories per cup, lettuce has no fat or cholesterol. The darker the lettuce, the higher the vitamin content, making lettuces such as romaine, cos or green leaf more nutritious than “crisphead” types such as iceberg. Romaine lettuce contributes 70 percent of the DV for vitamin C and 20 percent of the DV for vitamin A, while providing some iron and calcium as well.
Carrot Benefits
At about 50 calories and 0 grams of fat or cholesterol per 1-cup serving, carrots are an excellent source of antioxidants. According to the CDC, these veggies deliver more than a day’s worth of vitamin A in each serving of cooked or raw carrots, and are a good source of vitamin C and potassium, while contributing some iron and calcium.
High Carbohydrate Vegetables
Starchy vegetables are the highest in carbohydrates. Among those that contain more than 30 carbs per serving are dried beans, dried peas, potatoes, sweet potatoes and corn.
References
- Mayo Clinic; Percent Daily Value: What Does It Mean?; Katherine Zeratsky, R.D., L.D.; May 2010
- USDA National Nutrient Database: Dietary Fiber
- Centers for Disease Control and Prevention; Vegetable of the Month; Carrots
- Centers for Disease Control and Prevention; Vegetable of the Month; Lettuce
- Womenshealth.gov: Carbohydrates
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