What is the Nutritional Value of Lettuce?

June 9, 2023 | by Yashaswi Pathakamuri | Posted in FAQ's

Lettuce Nutrition

Lettuce is a green leafy vegetable that is widely consumed and used as a base for salads, sandwiches, and wraps. It belongs to the Asteraceae family and is known for its mild flavor and crisp texture.

There are several varieties of lettuce, each with its own unique characteristics. Some common types include iceberg, romaine (cos), green leaf, red leaf, butterhead (including varieties like Bibb and Boston), and spinach-lettuce hybrid (spicier taste). Each variety has its own taste, texture, and appearance.

Lettuce is commonly used in salads, either as a standalone ingredient or mixed with other vegetables, fruits, or proteins. It can also be used as a topping or filling for sandwiches, wraps, burgers, and tacos. Additionally, lettuce leaves can be used as a low-carb alternative to tortillas or bread in lettuce wraps.

Hydration and Refreshment: Lettuce has high water content, which makes it refreshing and helps to keep the body hydrated. It can be especially refreshing during hot summer months.

Nutrition

Lettuce is a versatile and nutritious vegetable that can add freshness, crunch, and vibrant color to various dishes. Its mild flavor makes it a popular choice as a base for salads or as a refreshing addition to sandwiches and wraps.

Lettuce is low in calories and provides a range of essential nutrients. While the nutrient composition may vary depending on the specific variety, lettuce generally contains vitamins A, C, and K, folate, potassium, and dietary fiber. It is also a good source of water, which contributes to its hydrating properties.

Here are the approximate nutritional values for iceberg lettuce per100g:

  • Calories: 14
  • Carbohydrates: 2.9 grams
  • Fiber: 1.2 grams
  • Protein: 0.9 grams
  • Fat: 0.2 grams
  • Vitamin A: 10% of the Daily Value (DV)
  • Vitamin C: 6% of the DV
  • Vitamin K: 97% of the DV
  • Folate (Vitamin B9): 5% of the DV
  • Potassium: 3% of the DV
  • Calcium: 1% of the DV
  • Iron: 1% of the DV

It’s important to note that lettuce is primarily composed of water, so the overall nutrient content is relatively low compared to other vegetables. However, it can still contribute to a well-rounded diet due to its low calorie content, fiber, and various vitamins and minerals.

Other lettuce varieties, such as romaine, green leaf, red leaf, and butterhead, may have slightly different nutrient profiles. For example, darker varieties like romaine lettuce tend to contain higher amounts of vitamins A and K compared to lighter-colored lettuce like iceberg.

Additionally, the nutritional content of lettuce can also be influenced by factors such as soil quality, growing conditions, and harvesting time.

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