Energy
upper quarter71 kcalthis record per 100 g
- Corpus median
- 25 kcal
- Middle 50%
- 21–58 kcal
Based on 12 records reporting energy.
Vegetablesmoderate variability
Lettuce — cheese calories: 56 per 1 cup (79 g)
This exact USDA record reports 56 calories for 1 cup (79 g). That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Exact USDA description: Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing
Quick facts
1 cup · 79 g
- Calories
- 56 kcal
- Protein
- 3.4 g
- Carbohydrate
- 2.9 g
- Total fat
- 3.4 g
- Fiber
- 0.9 g
- Sodium
- 84 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 cup · 79 g
56calories
Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing
- Protein
- 3.3 g
- Carbs
- 2.9 g
- Fat
- 3.4 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 56 calories for 1 cup at 79 grams. On a fixed-weight basis, the same record contains 71 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 3.4 g protein, 0.9 g fiber, and 84 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is mixed salad greens, raw, representing 34.9% of the record’s listed input weight. The record contains 8 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The source calls its underlying survey portion “Quantity not specified,” but it separately lists 1 cup at the identical weight. We use the familiar household label here without changing the source calculation.
The household measures attached to this record span roughly 56–168 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709827: “Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709827, each row multiplies the published per-100-gram values by its stated weight. “1 cup” through “1 garden salad” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 cupUSDA-listed household measure | 79 g | 56 kcal | 3.4 g | 0.9 g | 84 mg |
| 1 side saladUSDA-listed household measure | 168 g | 119 kcal | 7.1 g | 2 g | 178 mg |
| 1 garden saladUSDA-listed household measure | 236 g | 168 kcal | 10 g | 2.8 g | 250 mg |
02 · Fixed-weight context
Where 100 grams sits inside Lettuce and lettuce salads
The comparison set contains 12 exact records in the Lettuce and lettuce salads USDA category. Here, “upper quarter” describes FDC 2709827’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
upper quarter4.2 gthis record per 100 g
- Corpus median
- 1.3 g
- Middle 50%
- 1–3.6 g
Based on 12 records reporting protein.
Dietary fiber
middle half1.2 gthis record per 100 g
- Corpus median
- 1.4 g
- Middle 50%
- 1.2–1.7 g
Based on 12 records reporting dietary fiber.
Sodium
upper quarter106 mgthis record per 100 g
- Corpus median
- 37 mg
- Middle 50%
- 27–69 mg
Based on 12 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709827’s 79 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin A; the larger tradeoff-side percentage is Saturated fat. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin A181.7 µg
≈ 20% DV. This crosses the FDA’s 20% ‘high’ guide.
Vitamin C6 mg
≈ 7% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Saturated fat1.7 g
≈ 8% DV. This does not cross the FDA’s 20% ‘high’ guide.
Sodium84 mg
≈ 4% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other…,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709825 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 cup to 1 garden salad
USDA assigns those measures 79 g and 236 g. At this record’s fixed composition, scaled energy moves from 56 kcal to 168 kcal.
- 02
Record choice: compare with FDC 2709825
At an equal 100 g, this record has 1.7 g less total fat than “Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Mixed salad greens, raw
The source formulation has 8 input rows; Mixed salad greens, raw supplies 34.9% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “salad with egg; cheese; tomato; and/or carrots” fits. Inspect FDC 2709825 when “salad with cheese; tomato and/or carrots; with or without other vegetables; no dressing” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing
- Exact source wording
- “Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing”
- Source identity
- USDA FDC 2709827 · FNDDS 75143350
- Named qualifiers
- salad with egg · cheese · tomato · and/or carrots
- Source inputs unique in this pair
- Egg, whole, cooked, hard-boiled · Radishes, raw
Inspect this alternative when its fields fit better
Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing
- Exact source wording
- “Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing”
- Source identity
- USDA FDC 2709825 · FNDDS 75143200
- Named qualifiers
- salad with cheese · tomato and/or carrots · with or without other vegetables · no dressing
- Source inputs unique in this pair
- Onions, raw
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “salad with egg”, “cheese”, “tomato”, and “and/or carrots”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordLettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing | 79 g56 kcal | 71 kcal | 4.2 g | 4.4 g | 1.2 g | 106 mg |
| Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing | 77 g70 kcal | 91 kcal | 4.9 g | 6.1 g | 1.2 g | 146 mg |
| Lettuce, salad with egg, tomato, and/or carrots, with or without other vegetables, no dressing | 88 g44 kcal | 50 kcal | 3.4 g | 2.3 g | 1.2 g | 56 mg |
| Lettuce, salad with avocado, tomato, and/or carrots, with or without other vegetables, no dressing | 87 g47 kcal | 54 kcal | 1.3 g | 3.4 g | 2.7 g | 33 mg |
| Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing | 73 g18 kcal | 24 kcal | 1.1 g | 0.2 g | 1.5 g | 39 mg |
| Lettuce, salad with assorted vegetables excluding tomatoes and carrots, no dressing | 74 g17 kcal | 23 kcal | 1.2 g | 0.2 g | 1.3 g | 34 mg |
| Caesar salad, with romaine, no dressing | 79 g61 kcal | 77 kcal | 4 g | 3.4 g | 1.8 g | 238 mg |
How to compare FDC 2709827: its source amount is 79 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709827, the 3 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 garden salad
168 kcal
236 g
1 side salad
119 kcal
168 g
1 cup
56 kcal
79 g
At a glance
Nutrient signals in the source amount
For FDC 2709827, Vitamin A is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin A
181.7 µg≈ 20% Daily ValueCholesterol
38.7 mg≈ 13% Daily ValueSaturated fat
1.7 g≈ 8% Daily ValueThe percentages above apply to FDC 2709827’s 79 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 79 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 56 kcal 71 kcal | Not established Not established |
| Protein | 3.4 g 4.2 g | Not shown Not shown |
| Carbohydrate | 2.9 g 3.7 g | 1% 1% |
| Total fat | 3.4 g 4.4 g | 4% 6% |
| Dietary fiber | 0.9 g 1.2 g | 3% 4% |
| Sugars | 1.3 g 1.6 g | Not established Not established |
| Sodium | 83.7 mg 106 mg | 4% 5% |
| Saturated fat | 1.7 g 2.1 g | 8% 11% |
| Monounsaturated Fat | 0.9 g 1.1 g | Not established Not established |
| Polyunsaturated Fat | 0.3 g 0.3 g | Not established Not established |
| Cholesterol | 38.7 mg 49 mg | 13% 16% |
| Potassium | 188.8 mg 239 mg | 4% 5% |
| Calcium | 73.5 mg 93 mg | 6% 7% |
| Iron | 0.3 mg 0.4 mg | 2% 2% |
| Magnesium | 14.2 mg 18 mg | 3% 4% |
| Vitamin C | 6.2 mg 7.8 mg | 7% 9% |
| Vitamin D | 0.2 µg 0.3 µg | 1% 2% |
| Vitamin A | 181.7 µg 230 µg | 20% 26% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 68.5 g 86.7 g | Not established Not established |
For FDC 2709827, approximate percentages divide the displayed 79 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709827 to 8 source inputs totaling 315.3 g in its standardized formulation. Publishing that exact provenance makes “Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables…” inspectable beside similarly named records.
How to read this
8 listed components
The largest listed inputs by source weight are Mixed salad greens, raw, Tomatoes, red, ripe, raw, year round average, Egg, whole, cooked, hard-boiled. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
315.3 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Mixed salad greens, rawUSDA ingredient 75114000 · encyclopedia page available | 110 GM | 110 g | 34.9% |
| 2 | Celery, rawUSDA ingredient 11143 · encyclopedia page available | 30 GM | 30 g | 9.5% |
| 3 | Carrots, mature, rawUSDA ingredient 11124 · encyclopedia page available | 27.5 GM | 27.5 g | 8.7% |
| 4 | Cheese, cheddarUSDA ingredient 1009 · encyclopedia page available | 28.2 GM | 28.3 g | 9% |
| 5 | Egg, whole, cooked, hard-boiledUSDA ingredient 1129 · encyclopedia page available | 34 GM | 34 g | 10.8% |
| 6 | Tomatoes, red, ripe, raw, year round averageUSDA ingredient 11529 · encyclopedia page available | 45 GM | 45 g | 14.3% |
| 7 | Cucumber, with peel, rawUSDA ingredient 11205 · encyclopedia page available | 26 GM | 26 g | 8.2% |
| 8 | Radishes, rawUSDA ingredient 11429 · encyclopedia page available | 14.5 GM | 14.5 g | 4.6% |
Exact-record context
What makes this USDA record distinct?
For FDC 2709827, the close-record rule searches the USDA “Lettuce and lettuce salads” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing
- USDA category
- Lettuce and lettuce salads
- FDC ID
- 2709827
- FNDDS code
- 75143350
Closest inspectable record
Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing
- USDA category
- Lettuce and lettuce salads
- FDC ID
- 2709825
- FNDDS code
- 75143200
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 71 kcal | 91 kcal | −20 kcal |
| Protein | 4.2 g | 4.9 g | −0.7 g |
| Carbohydrate | 3.7 g | 4.2 g | −0.5 g |
| Total fat | 4.4 g | 6.1 g | −1.7 g |
| Dietary fiber | 1.2 g | 1.2 g | Same listed value |
| Sodium | 106 mg | 146 mg | −40 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 20 less calories and 1.7 g less total fat than “Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no….”
Only this record lists Egg, whole, cooked, hard-boiled; Radishes, raw. Only the comparison record lists Onions, raw. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
2 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Mixed salad greens, raw; Celery, raw; Carrots, mature, raw; Cheese, cheddar; and 2 more.
Listed only in this record: Egg, whole, cooked, hard-boiled; Radishes, raw.
Listed only in the comparison: Onions, raw.
Portion evidence
The listed portion sets differ
This record’s reference amount is 79 g; a familiar listed measure is 1 cup (79 g).
The comparison record’s reference amount is 77 g; a familiar listed measure is 1 cup (77 g).
Use the 100-gram row to compare FDC 2709827 with FDC 2709825 at equal mass; use their 79 g and 77 g source amounts only for portion matching.
Evidence boundary: FDC 2709827 versus FDC 2709825 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full lettuce and lettuce salads source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2709827 appears in 2 pair pages that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
2 material nutrient differencesLettuce, salad with egg, cheese, tomato, and/… vs Lettuce, salad with egg, tomato, and/or carrots…Inspect descriptions, portions, formulations, and both sources →1 material nutrient differenceLettuce, salad with egg, cheese, tomato, and/… vs Lettuce, salad with cheese, tomato and/or carrots…Inspect descriptions, portions, formulations, and both sources →
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables…” beside explicitly linked source records; use them to compare preparations without turning FDC 2709827 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables…,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709827 comes from FoodData Central Survey Foods (FNDDS). Its 71 kcal per 100 g becomes 56 kcal at 79 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” The separately listed 1 cup has the same gram weight, so the familiar label can be shown without changing the calculation.
Exact USDA description: Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709827
FNDDS food code: 75143350
The scaling for FDC 2709827 can be exact while the match to “Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing” is wrong. That is why this profile keeps its 79 g weight, 8-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.