Vegetables

Lettuce (Leaf) Nutrition Facts

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

Calories18

Protein0.9 g

Carbs3.3 g

Fat0.1 g

ProteinCarbsFat

Nutrition for 100 g

Calories18 kcal

Protein0.9 g

Total Fat0.1 g

Carbohydrates3.3 g

Fiber0.9 g

Sodium25 mg

Total Sugars0.48 g

Source: USDA FoodData Central, record 2346390

Nutrients

Full nutrient profile

Proximates

Water95.05 g

Nitrogen0.1413 g

Protein0.883125 g

Total lipid (fat)0.1063 g

Ash0.7 g

Carbohydrates

Carbohydrate, by difference3.260575 g

Sucrose0 g

Glucose0.2 g

Maltose0 g

Sugars, Total0.48 g

Starch0 g

Fructose0.28 g

Lactose0 g

Galactose0 g

Fiber, total dietary0.9 g

Minerals

Calcium, Ca42.59 mg

Iron, Fe0.4023 mg

Magnesium, Mg12.4 mg

Phosphorus, P24.4 mg

Potassium, K321.4 mg

Sodium, Na24.89 mg

Zinc, Zn0.3033 mg

Copper, Cu0.03773 mg

Manganese, Mn0.177 mg

Selenium, Se1.5 ug

Vitamins and other components

Vitamin C, total ascorbic acid9.343 mg

Thiamin0.06075 mg

Niacin0.3288 mg

Vitamin B-60.07413 mg

Vitamin K (phylloquinone)73.2 ug

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (Menaquinone-4)0 ug

Vitamin D (D2 + D3), International Units0 iu

Folate, food36 ug

Choline, total11.8 mg

Betaine0.2 mg

Vitamin B-12, added0 ug

Retinol0 ug

Vitamin B-120 ug

Vitamin E, added0 mg

Folic acid0 ug

Folate, DFE36 ug

Vitamin A, IU7492 iu

Vitamin A, RAE375 ug

Vitamin D (D2 + D3)0 ug

Lutein + zeaxanthin1724 ug

Tocopherol, beta0 mg

Tocopherol, gamma0.24 mg

Tocotrienol, alpha0.01 mg

Tocotrienol, beta0 mg

Pantothenic acid0.144 mg

Vitamin E (alpha-tocopherol)0.15 mg

Cryptoxanthin, beta0 ug

Lycopene0 ug

Tocopherol, delta0 mg

Tocotrienol, gamma0 mg

Tocotrienol, delta0 mg

Riboflavin0.077 mg

Folate, total36 ug

Carotene, beta4495 ug

Carotene, alpha0 ug

Lipids

Fatty acids, total trans0 g

MUFA 16:10.002 g

SFA 16:00.025 g

SFA 18:00.003 g

MUFA 18:10.006 g

PUFA 18:20.034 g

PUFA 18:30.081 g

Fatty acids, total saturated0.028 g

Fatty acids, total monounsaturated0.009 g

Fatty acids, total polyunsaturated0.115 g

SFA 12:00 g

SFA 14:00 g

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

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

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

SFA 8:00 g

Cholesterol0 mg

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

Amino acids

Tryptophan0.022 g

Threonine0.048 g

Methionine0.016 g

Phenylalanine0.067 g

Tyrosine0.029 g

Alanine0.051 g

Glutamic acid0.155 g

Glycine0.048 g

Proline0.038 g

Isoleucine0.038 g

Leucine0.07 g

Lysine0.045 g

Cystine0.009 g

Valine0.048 g

Arginine0.041 g

Histidine0.019 g

Aspartic acid0.14 g

Serine0.044 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

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)

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 0.6gC 3gF 0.2g

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