What are the Nutritional Facts about Lettuce?
December 24, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Lettuce is a light, leafy vegetable commonly used in salads, sandwiches, and wraps. It is very low in calories and high in water content, making it refreshing and hydrating. Though lettuce is not as nutrient-dense as spinach or kale, it still provides important vitamins, fiber, and antioxidants.
Nutritional Value of Lettuce (Per 100 g, Raw)
| Nutrient | Amount |
|---|---|
| Calories | 15 kcal |
| Carbohydrates | 2.9 g |
| Fibre | 1.3 g |
| Protein | 1.4 g |
| Total Fat | 0.2 g |
| Water | ~95% |
| Vitamin A | 166 mcg |
| Vitamin K | 24 mcg |
| Folate (Vitamin B9) | 38 mcg |
| Vitamin C | 4 mg |
| Potassium | 194 mg |
| Calcium | 36 mg |
Key Nutritional Highlights of Lettuce:
1. Very Low in Calories
- Ideal for weight loss diets
- Can be eaten in large quantity
2. High Water Content
- Keeps body hydrated
- Helps in hot weather
3. Source of Vitamins A and K
- Supports eye health
- Helps in blood clotting and bone health
4. Easy to Digest
- Light on the stomach
- Good for people with digestion issues
Health Benefits of Eating Lettuce:
Supports Weight Loss
- Low calorie + fibre
- Helps control portion size
Improves Digestive Health
- Fibre supports smooth bowel movement
- Prevents constipation
Supports Heart Health
- Potassium helps control BP
- Antioxidants reduce inflammation
Good for Skin Health
- Vitamin A supports healthy skin
- Hydration improves skin glow
Types of Lettuce & Nutrition
| Type | Nutrition Level |
|---|---|
| Iceberg | Lowest |
| Romaine | Moderate |
| Butterhead | Moderate |
| Leaf lettuce | Higher |
👉 Darker leaves = more nutrients.
Lettuce vs Spinach (Comparison)
| Feature | Lettuce | Spinach |
|---|---|---|
| Calories | Lower | Low |
| Vitamins | Moderate | Very high |
| Iron | Low | High |
| Fibre | Moderate | Higher |
Best Ways to Eat Lettuce
- Fresh salads
- In sandwiches and wraps
- With curd-based dressings
- As a base for meals
Who Should Be Careful?
- People on blood-thinning medicines (vitamin K)
- Wash properly to avoid contamination
Final Thoughts
Lettuce is a low-calorie, refreshing vegetable that supports hydration, digestion, and weight management. While it is not the most nutrient-rich leafy green, it is a healthy addition to daily meals when combined with other vegetables.