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Useful properties of Iceberg lettuce, caloric content of the product and energy value

Iceberg lettuce– an excellent option for those who adhere to the rules of proper nutrition. The benefits of fresh greens in the human diet have been repeatedly confirmed by many nutritionists. Rich vitamin composition of the product and low iceberg lettuce calories provide the human body with valuable elements, and this in no way affects the figure.

In appearance, the salad resembles ordinary cabbage. It belongs to the head lettuce category. In addition to the juicy leaves enriched with vitamins, you can also eat the head of cabbage.

Iceberg lettuce: nutritional value

Among the many varieties of green salad is especially popular Iceberg thanks to its low calorie content and high capacity of healthy elements and vitamins. The composition of this product is enriched with fiber, folic acid and many other microelements.

Many diet followers highly value salad Iceberg, calories per 100 a gram of it is only 14 kcal. If we talk about energy value, then 0.1 g is fat, 0.9 g is protein and 1.8 g is carbohydrates.

Most of the composition of this green salad is water (96%). In addition, lettuce leaves contain dietary fiber, saturated fatty acids, polysaccharides, disaccharides, phytoncides, ash, and alkaloid compounds that are beneficial to the body.

Iceberg salad is also not deprived of a vitamin and mineral complex. When fresh, it contains a rich amount of retinol, ascorbic acid, B vitamins, beta-carotene, tocopherol and many others.

Among other types of greens, Iceberg is also distinguished by its capacity of vitamin K, another name for which is phylloquinone. This component stabilizes the functioning of almost all systems and organs.

The presence of minerals is also exciting, in particular phosphorus, sodium, potassium, zinc, copper, manganese, iron, selenium and others.

Given the low calorie content and a very pleasant taste to consume iceberg lettuce You can without any restrictions and diversify any dietary food.

The benefits of iceberg lettuce for the body

Not only the low Iceberg lettuce calories per 100 gram of product, but also other properties that have a beneficial effect on the condition of the human body.

In particular, many nutritionists advise including these tasty greens in your diet in the following cases:

• to strengthen the cardiovascular system. The rich chemical composition has a positive effect on the body in the prevention of heart disease, atherosclerosis and strokes;
• for weight loss. Rich amount of water in leaves, low calorie content per 100 grams head lettuce Iceberg and the minimal amount of fat make this product ideal for those who want to correct their figure with the help of dietary nutrition;
• to improve immunity. This salad culture contains elements necessary for the body such as calcium, manganese, iron and others, which provide high protection against viral, infectious and bacterial diseases;
• in the treatment of anemia. In this direction, the value of green salad lies in its high iron content;
• to normalize the functioning of the digestive system. The product significantly improves the intestinal microflora, enhances the absorption of valuable elements into the walls of the esophagus;
• to cleanse the body. Dietary fiber present in salad accelerates the removal of toxins, waste, heavy metals and radionuclides from the body;
• to strengthen muscles and bone tissue. Regular consumption of salad maintains normal water balance and promotes the rapid breakdown of formed fatty plaques.

This list of beneficial effects can be listed endlessly. And if you take into account that the salad Iceberg calories very low, only 13-14 kilocalories, then there is no reason to doubt its benefits.

Iceberg lettuce in cooking

The taste of Iceberg is not much different from a simple leaf lettuce. Perhaps the only difference is that when consumed it makes a peculiar crunch. Only 14 kcal is the product, so in cooking iceberg lettuce It is considered a very popular product.

Due to their density and stability, lettuce leaves are often used in addition to preparing dishes and also for decorating them. As for the dishes themselves, there are many recipes that use not only lettuce leaves, but also heads of cabbage.

Iceberg with shrimp

Iceberg lettuce, which is only 14 kcal, goes well with shrimp. You can prepare the dish as follows.

Combine 1 bunch of chopped lettuce with 0.5 kilos of shrimp. Add 5 boiled finely chopped eggs, a few cherry tomatoes, 200 g of white bread and 100 g of Parmesan cheese. Mix all ingredients and season with sour cream. For added spiciness, you can add black pepper and a little garlic.

This dish will decorate any holiday table with its appearance and exquisite taste.

Iceberg with chicken

This salad has excellent taste. To prepare, you need to boil 300 g of chicken meat, cool it and chop it finely. Add a bunch of lettuce and 300 g of any hard cheese to the meat. If desired, you can also add some green onions. This salad is dressed with mayonnaise. It looks gorgeous on the table and just by looking at it makes you hungry.

Iceberg on the grill

Quite an unusual and at the same time very tasty variation. Iceberg lettuce, and his low calorie content per 100 g weight is perfect for lovers of vegetarian food.

The dish is prepared in the following order.

Cut the head of cabbage into 4 parts, leaving only the leaves. For the marinade, mix 0.5 tsp. hot sauce, 1 tbsp. l. soy sauce, 3 tbsp. l. vegetable oil and 4 g ginger root. Marinate the leaves in this mixture for 10-15 minutes. Next, mix the lemon zest with 2-5 g of hot pepper and 4 tbsp. l. sour cream. Thinly slice the onion and lightly squeeze it in vegetable oil. In another pan, fry the pickled leaves. A grill pan is perfect for this. The leaves should be browned on both sides.

Place the salad in the center of the plate, pour the remaining marinade over it and sprinkle with sesame seeds. Place sour cream sauce around the edges and sprinkle with fried onions. The finished dish is simply delicious.

Vinaigrette is one of the easiest to prepare, healthy and delicious dishes, which, moreover, is quite affordable, because for…

Salads made from vegetables are invariably popular with professional chefs and ordinary housewives. All of us know that any vegetable...

The benefits of salads for weight loss

Any nutritionist will tell you that anyone who wants to reduce their weight noticeably and for a long time needs to start eating healthy. And a healthy diet necessarily includes the oldest dish of world cuisine - salad. Of course, preference should be given to vegetable salads with low calorie content.

When losing weight, a vegetable salad performs several functions at once - it satisfies the feeling of hunger and fills the stomach, nourishes the body with useful microelements and vitamins, and also serves as a kind of “broom” - it cleanses the intestines and improves metabolism. As with everything, you need to approach the preparation of salads wisely and lovingly.

In spring, summer and autumn, it is advisable to choose vegetables for salad at the market, and not in the supermarket. In winter, it is better to “click” on sauerkraut with onions - a rich storehouse. Season with vegetable oil and you can safely eat a fairly large portion. Neither excess weight nor colds will bother you.

The most of the most

If we talk strictly about calorie content, then the most-low-calorie and an easy-to-prepare fresh salad is lettuce salad. Season the chopped lettuce leaves with a sauce made from vegetable oil and vinegar, mixed in equal proportions. Chopped dill will complete the picture. The calorie content per 100 grams of this salad is only 12 kcal!

But in order to eat this salad often, you need to really love greens or have great willpower. Low-calorie salads include all salads made from non-starchy green vegetables - spinach, celery, cucumbers, radishes, cabbage. The more traditional and beloved salad of cucumbers and tomatoes is also low-calorie (if seasoned with vegetable oil, then 100 grams 46 kcal). Read more about cucumber and tomato salad in a separate article.

Vinaigrette, popular in the autumn-winter period, can be called a medium-calorie salad. Yes, the simplest one vinaigrette without beans will amount to 131 kcal per 100 grams. look in the article about this multi-variant salad.

High-calorie salads include salads with a large number of ingredients, with vegetables containing starch, with meat, seasoned with mayonnaise or even fattier dressings. I wonder what Caesar salad", which many consider dietary, thanks to the dressing it has 500 kcal per 100 grams. It is also important that the chicken in the salad is not very fatty.

"Olivie", which is guilty of being high in calories, will only give you 284 kcal. If you replace boiled sausage with chicken breast, then only 234 kcal. Another symbol of the holiday is salad. “Herring under a fur coat” – 193 kcal per 100 grams. Another thing is that here you need to know when to stop and even on a holiday not to eat these mayonnaise salads in bowls.

Obviously, vegetable salads should be on our menu every day. But with the onset of autumn coolness and winter cold, the body objectively requires something more nutritious. And then we recommend adding meat to salads - primarily chicken. Boiled chicken breast is a great and substantial addition to a green salad base like arugula and celery.

With low-fat yogurt, the calorie content of such a salad will not exceed 83 kcal per 100 grams. If desired, you can replace the chicken with beef. Beef salad with vegetables will also be low in calories ( 113 kcal per 100 grams) and very useful. If your husband said to a vegetable salad - eat it yourself, then the whole family will be happy to eat such a nutritious salad with you for dinner.

All seafood is fantastically low in calories. If you love, know how to choose and cook, feel free to add squid, shrimp, and mussels to vegetable salads. The calorie content of such a dietary dish will not exceed 90-100 kcal per 100 grams. And, of course, from time to time you can pamper yourself and your loved ones with salads with fish - boiled, smoked, salted.

These salads cannot be called low-calorie or dietary, but they are very nutritious and rich in fatty amino acids necessary for the body. For example, red fish salad– lightly salted salmon – with potatoes and cucumber 254 kcal per 100 grams. But we recommend not using chips and croutons in salads at all. These products not only add extra calories to the salad, they are a fly in the ointment that spoils the usefulness of other ingredients.

Calorie table for salads

Calorie content per 100 grams: 107 Kcal
Used - 10.55/2.45/10.41

Ingredients:
- Boiled chicken fillet – 300g
- Beans (boiled or canned) – 200g
- Cheese (hard) – 150g
- Corn (canned) – 400g
- Pickled cucumbers – 3-4 pcs.
- Black bread – 3 slices
- Garlic – 1 clove
- Salt, natural yogurt, a bunch of parsley

Preparation:

• Peel the garlic, grate it on a fine grater or pass through a press
• Rub slices of black bread with salt and garlic, cut into cubes and dry in a frying pan without oil
• Cut chicken fillet into small pieces
• Pickled cucumbers cut into cubes
• Drain liquid from corn
• Cut the cheese into thin bars or strips
• Wash the parsley, dry it, cut off the long stems, finely chop the parsley
• In a salad bowl, mix chicken fillet, beans, cheese, corn, pickled cucumbers, parsley and garlic black bread croutons, add yogurt, mix the salad again

Calorie content per 100 grams: 85 Kcal
Used - 11.84/3.07/2.71

Ingredients:
- Chicken breast 300 g
- Sweet pepper 1 pc.
- Canned pineapple 100g
- Fried champignons 200g
- Eggs 2 pcs
- Low-fat sour cream (10%) 50g
- Salt and pepper to taste

Preparation:

• Boil chicken fillet and eggs. Cut the fillet into small cubes. Cut eggs, peppers, pineapples into cubes.
• Lightly fry the champignons until golden brown. Mix all ingredients and season with sour cream.
• Add salt and pepper if desired.

Calorie content per 100 grams: 66 Kcal
Used - 5.72/1.87/6.25

Ingredients:
- Tuna in its own juice 1 can
- Egg 3 pcs
- Carrots 4 pcs
- Onion 50 g
- Apple 500 g
- Salt to taste

Preparation:

• Place the grated apple in the first layer.
• The next layer is canned tuna.
• Drain the water, chop the fish fillet with a fork and set aside.
• Next is finely chopped onion.
• Then lay out the grated whites, followed by a layer of fresh carrots.
• We decorate the salad in the traditional way - with finely grated yolks.

Used - 8.07/5.58/4.43

Ingredients:
- Grapefruit (or pomelo) - 1 pc. (400 g)
- Chicken breast - 150 g
- Leaf lettuce - 100 g
- Olive oil - 1 tbsp. l. (10 g)
- Cashew nuts - 30 g
- Parmesan (or other hard cheese) - 50 g
- Salt - ¼ tsp.

Preparation:

• Fry the chicken fillet and cut it (preferably without oil in a non-stick frying pan, or by greasing a regular frying pan with olive oil and using a paper towel).
• Peel the grapefruit or pomelo and disassemble it into slices, which are removed from the films.
• Coarsely tear the lettuce leaves and cut the cheese into thin slices.
• Combine chicken, lettuce, pomelo or grapefruit, cheese and cashews, add olive oil and salt. Salad ready!

Calorie content per 100 grams: 75 Kcal
Used - 4.32/3.1/7.85

Ingredients:
- Champignons 300 g
- Onion 1 pc.
- Carrots 2-3 pcs.
- Canned corn 1 can
- Eggs 2 pcs.
- Natural yogurt to taste
- Olive oil (for frying)

Preparation:

• Wash the mushrooms, chop and fry in olive oil.
• Place on a napkin to remove excess fat.
• Chop the onion and carrots and also fry in olive oil until golden brown.
• Boil and cool the eggs.
• Add mushrooms, carrots and onions, corn (without syrup) and chopped boiled eggs to the salad bowl.
• Season the salad with yogurt. You can add a little salt to taste. Ready!

6. Chinese cabbage salad with vegetables and breast

Calorie content per 100 grams: 51 Kcal
Used - 6.66/0.89/3.95

Ingredients:

1 small head of Chinese cabbage,
- 1 chicken breast,
- 2 fresh cucumbers,
- 1 bell pepper,
- 1 can of canned corn,
- greens, salt to taste
- sour cream 10%

Preparation:

• Wash all vegetables and herbs.
• Chop the Chinese cabbage thinly and place in a salad bowl.
• Remove skin and bones from the breast, cut into pieces and add to the cabbage.
• Remove the seeds from the pepper and cut into strips, cut the cucumbers into small slices and add to the salad bowl.
• Drain the liquid from the corn and place in a salad bowl. Finely chop the greens and add to the rest of the ingredients.
• Add a little salt and sour cream, stir.

Calorie content per 100 grams: 100 Kcal
Used - 10.09/6.04/1.5

Ingredients:
- Chicken breast ½ piece
- Chicken egg 2 pcs
- Tomatoes 2 pcs
- Ham 150 g
- Cheese 50 g
- Greens 20 g
- Sour cream 4 tbsp
- Pickled cucumbers 4 pcs
- Salt to taste

Preparation:

• Cut the boiled chicken breast into cubes.
• We cut the ham into strips.
• Grate the hard-boiled eggs on a coarse grater.
• Cut tomatoes into cubes. Cut pickled cucumbers into cubes.
• Grate the cheese on a fine grater.
• Finely chop the greens.
• Season the salad with sour cream and salt.
• Mix or, in the case of preparing a layered salad, lay all the ingredients in layers and coat each layer with sour cream and salt.

Calorie content per 100 grams: 99 Kcal
Used - 15.57/3.56/1.27

Ingredients for 1 serving:
- 1 grated cucumber
- A piece of boiled chicken breast
- 1 tomato, peeled
- 2 eggs (a layer of white, a layer of yolk with herbs)
- 1 tsp. olive oil
- 1 tbsp. l. lemon juice

Preparation:

• We chop everything and lay it out in layers.
• Drizzle juice and oil onto a layer of cucumber and tomato.

Calorie content per 100 grams: 77 Kcal
Used - 8.47/2.83/4.65

Ingredients:
- Cottage cheese - 300 g
- Crab sticks (natural) - 150 g
- Hard-boiled egg - 1 pc.
- Fresh tomatoes - 1 pc.
- Yogurt - 2 tbsp
- Greens - 100 g

Preparation:

• Rinse tomatoes and herbs.
• Cut the boiled egg, tomatoes, crab sticks into small cubes, add cottage cheese.
• To stir thoroughly.
• Add salt and pepper to taste.
• Season with yogurt and sprinkle with chopped herbs.

lettuce leaves rich in vitamins and minerals such as: beta-carotene - 35%, vitamin B9 - 12%, vitamin C - 16.7%, copper - 12%, molybdenum - 12.9%

What are the benefits of lettuce leaves?

• B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
• Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and child development disorders. A strong relationship has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.

You can see a complete guide to the most useful products in the appendix.

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Lettuce is a one- or two-year-old garden crop of the family Compositae. Information that lettuce was eaten is found in documents describing the existence of the ancient Roman Empire; before that time, lettuce was grown for its seeds, from which oil was squeezed out. The exact geographical place of origin of the first types of lettuce has not been historically established.

Lettuce has many varieties, the most common, leaf lettuce, has long, tender shoots in the shape of oak leaves, light green (light green) color. Lettuce leaves are juicy, crunchy, with a fresh smell, and can vary in shape and quantity located on one root or head.

Calorie content of salad

The calorie content of the salad is 12 kcal per 100 grams of product.

The salad has a rich vitamin and mineral composition, which contains: vitamins, as well as,. The product contains coarse dietary fiber, which helps improve digestion, normalizes intestinal motility, fills the volume of the stomach and, without being digested, is excreted, collecting mucus and waste from the intestinal walls. Substance lactucin, which belongs to the group of alkaloids, not only gives the salad a bitter taste, but also actively reduces cholesterol levels in the blood. Eating lettuce leaves will help improve the condition of hair and nails, has a beneficial effect on the skin, improves memory, vision and is a preventive measure against the occurrence of Alzheimer's disease.

Despite the beneficial properties of lettuce, it can be harmful to the body.

Harm of lettuce

Reasons for reducing salad consumption are the presence of diseases such as gout, colitis and enterocolitis, urolithiasis, and hepatitis. Due to the high content of oxalic acid, the use of the product should be limited if you have kidney disease.

The salad is a unique product for those watching their weight. By eating a large bowl of lettuce leaves, you get a full stomach and a minimum of calories (calorizator). Of course, salad in its pure form does not give a feeling of fullness, so it is combined with other vegetables or protein foods. You can, without adhering to special diets, consume a portion of lettuce leaves every day for lunch or dinner, thereby ensuring regular bowel movements, healthy peristalsis and burning of fat deposits. Diets or, for example, recommend the daily use of lettuce leaves in the diet.

Selecting and storing lettuce

When choosing a salad, you need to pay attention to its appearance - the juiciness and greenness of the leaves, their elasticity, integrity and the absence of rot and dark spots. Lettuce is often sold with roots or in pots; such a product retains freshness longer, but in any case, visual inspection must be carried out carefully.

Salad in cooking

The name of the product speaks for itself; lettuce is most often used in salads. Even if it is a mixture of different types of lettuce leaves and a simple dressing from any aromatic oil -