Home / Nutrition Facts / Lettuce (Leaf, Green)

Vegetables

Lettuce (Leaf, Green) Nutrition Facts

Lettuce (Leaf, Green) is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides potassium and vitamin C.

Calories22

Protein1.1 g

Carbs4.1 g

Fat0.2 g

ProteinCarbsFat

Nutrition for 100 g

Calories22 kcal

Protein1.1 g

Total Fat0.2 g

Carbohydrates4.1 g

Fiber1.3 g

Sodium29 mg

Total Sugars0.78 g

Source: USDA FoodData Central, record 2346391

Nutrients

Full nutrient profile

Proximates

Water94.01 g

Nitrogen0.175 g

Protein1.09375 g

Total lipid (fat)0.1563 g

Ash0.6738 g

Carbohydrates

Carbohydrate, by difference4.06615 g

Starch0 g

Fructose0.43 g

Lactose0 g

Galactose0 g

Fiber, total dietary1.3 g

Sugars, Total0.78 g

Sucrose0 g

Glucose0.36 g

Maltose0 g

Minerals

Calcium, Ca39.84 mg

Iron, Fe0.3195 mg

Magnesium, Mg12.77 mg

Phosphorus, P26.55 mg

Potassium, K277.1 mg

Sodium, Na28.88 mg

Zinc, Zn0.3103 mg

Copper, Cu0.03984 mg

Manganese, Mn0.1559 mg

Selenium, Se0.6 ug

Vitamins and other components

Vitamin C, total ascorbic acid15.15 mg

Thiamin0.08225 mg

Niacin0.375 mg

Vitamin B-60.07088 mg

Vitamin K (phylloquinone)118.5 ug

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (Menaquinone-4)0 ug

Folic acid0 ug

Vitamin D (D2 + D3), International Units0 iu

Retinol0 ug

Tocopherol, delta0.02 mg

Tocotrienol, gamma0 mg

Tocotrienol, delta0 mg

Folate, food38 ug

Vitamin E (alpha-tocopherol)0.22 mg

Tocopherol, beta0 mg

Tocopherol, gamma0.41 mg

Tocotrienol, alpha0 mg

Tocotrienol, beta0 mg

Folate, DFE38 ug

Betaine0.2 mg

Choline, total13.6 mg

Vitamin B-120 ug

Vitamin E, added0 mg

Vitamin B-12, added0 ug

Vitamin D (D2 + D3)0 ug

Cryptoxanthin, beta0 ug

Lycopene0 ug

Riboflavin0.08 mg

Folate, total38 ug

Carotene, beta4443 ug

Carotene, alpha0 ug

Lutein + zeaxanthin1730 ug

Pantothenic acid0.134 mg

Vitamin A, RAE370 ug

Vitamin A, IU7405 iu

Lipids

Fatty acids, total trans0 g

Fatty acids, total saturated0.02 g

MUFA 16:10.002 g

SFA 16:00.018 g

SFA 18:00.002 g

MUFA 18:10.005 g

PUFA 18:20.024 g

PUFA 18:30.058 g

Fatty acids, total monounsaturated0.006 g

Fatty acids, total polyunsaturated0.082 g

Phytosterols38 mg

Cholesterol0 mg

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00 g

PUFA 22:6 n-3 (DHA)0 g

Amino acids

Tryptophan0.009 g

Threonine0.059 g

Methionine0.016 g

Phenylalanine0.055 g

Tyrosine0.032 g

Alanine0.056 g

Glutamic acid0.182 g

Glycine0.057 g

Proline0.048 g

Isoleucine0.084 g

Leucine0.079 g

Lysine0.084 g

Cystine0.016 g

Valine0.07 g

Arginine0.071 g

Histidine0.022 g

Aspartic acid0.142 g

Serine0.039 g

Other bioactive components

Caffeine0 mg

Theobromine0 mg

Alcohol, ethyl0 g

Interesting fact

Color Means Carotene

FDA lists 1.5 cups of shredded leaf lettuce at 130% of the Daily Value for vitamin A, almost all of it as beta-carotene in the green pigment. The body absorbs only 10-30% of beta-carotene from food.

Source: FDA

Practical guidance

How to choose and store Lettuce (Leaf, Green)

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 0.9gC 4.3gF 0.3g

Put the numbers to work

Nutrition calculators

View all

Fiber Intake Caffeine Water Intake & Hydration Keto Macro Macro Protein Intake Reverse Dieting Calorie Surplus