Spud And Lettuce


Here are some nutritional facts about some of the healthy fresh ingredients we use in our meal options.


Both regular potatoes and sweet potatoes are healthy, awesome, and delicious heritage foods. In fact, partially due to their carbohydrate content, potatoes and sweet potatoes are highly satiating foods. You eat them, they “stick to your ribs”, and you feel full for a long time. (There’s a reason that “meat and potatoes” is used to describe a satisfying meal.)


1 medium sized, raw*

Sweet Potatoes
1 average sized, raw**



Quinoa is the world’s most popular “superfood.” It is loaded with protein, fibre and minerals, but doesn’t contain any gluten.

Here is the nutrient breakdown for 1 cup of cooked quinoa, or 185 grams (2):

Protein: 8 grams.
Fibre: 5 grams.
Manganese: 58% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus: 28% of the RDA.
Folate: 19% of the RDA.
Copper: 18% of the RDA.
Iron: 15% of the RDA.
Zinc: 13% of the RDA.
Potassium: 9% of the RDA.
Over 10% of the RDA for Vitamins B1, B2 and B6.
Small amounts of Calcium, B3 (Niacin) and Vitamin E.



One of the main ingredients for our ‘Power Salads’ is avocado. This fruit is prized for its high nutrient value and is added to all a variety of dishes due to its good flavour and rich texture.

Avocados are an awesome food. They’re loaded with nutrients, many of which are lacking in the modern diet. A recent study proved that people eating avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours.

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:

Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.
Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

The 100 gram service includes just 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fibre so there are only 2 “net” carbs, making this a low-carb friendly plant food.

Avocados do not contain any cholesterol or sodium, and are low in saturated fat. At Spud and Lettuce we don’t think that matters, but this is one of the reasons they are favoured by many “old school” experts who still believe these things are inherently harmful.

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