by Astghik Baghinyan | Last updated on November 23, 2023
Medically reviewed by Elen Khachatrian
Introduction
Lettuce is a versatile leafy green vegetable used insaladsand variousdishesacross the globe. It adds freshness and crunch to your meals while providing various nutrients that contribute to overall health and well-being. This article will providea detailed nutritional breakdown of lettuceand explore its various macronutrients and phytochemicals.
Table of contents
- Nutrition
- Calories
- What Do 15 Calories or 100 Grams of Lettuce Look Like?
- Carbohydrates
- Protein
- Fats
- Vitamins
- Minerals
- Oxalates
- Nitrates
- Phytochemicals
- Phenolic Compounds
- Carotenoids
- Chlorophyll
- Glycemic Index
- Acidity
- Nutritional Comparison Among Lettuce Varieties
- Wild vs. Commercial Lettuce Varieties
- Green Leaf vs. Red Leaf Lettuce Varieties
- General Nutritional Differences
- Phytochemicals
- Lettuce Varieties by Shape
- Comparison to Similar Foods
- Sources
Nutrition
The nutritional values below are presented for green leaf raw lettuce. As with most vegetables, lettuce is composed primarily of water; around 95% of its entire composition is water. It also contains small amounts of carbs and protein.
The serving size of lettuce is equal to one cup, which corresponds to36 grams.
Protein: Daily Value: 0% 0.1 g of 50 g Fats: Daily Value: 0% 0 g of 65 g Carbs: Daily Value: 0% 0.1 g of 300 g Water: Daily Value: 0% 4.6 g of 2,000 g Other: 0 g More about macronutrient chartMacronutrients chart
Calories
Lettuce is considereda low-calorie food, containing only15 calories per 100-gram serving. Per one standard serving (36 grams), lettuce provides only5.4 calories.
What Do 15 Calories or 100 Grams of Lettuce Look Like?
Our team conducted measurements to visually represent the weight and calorie content of 100 grams of lettuce.
The image below illustrates that approximately 20 lettuce leaves are 100 grams, equivalent to 15-17 calories. This implies that each lettuce leaf weighs approximately 5 grams and contains only 0.75-1 calories.
For practical serving sizes, one cup of lettuce weighs about 36 grams, providing a calorie content of 5.4 calories accordingly. It's important to note that these values may vary based on the specific type and density of the lettuce.
Carbohydrates
Per 100-gram serving, lettuce contains 2.87 grams of carbs. About half of these carbs are net carbs –1.57g.The rest are fiber (1.3g)andother sugars(glucose, fructose).
Starch:0 g Sucrose:0 g Glucose:0.02 g Fructose:0.02 g Lactose:0 g Maltose:0 g Galactose:0 gCarbohydrate type breakdown
Protein
Lettuce contains small amounts of protein and various essential amino acids, including isoleucine and threonine. Per 100-gram serving of lettuce, you receive about 1.36 grams of protein.
Tryptophan:1.3mg of 280mg0.46% Threonine:8.5mg of 1,050mg0.81% Isoleucine:12mg of 1,400mg0.86% Leucine:11mg of 2,730mg0.42% Lysine:12mg of 2,100mg0.58% Methionine:2.3mg of 1,050mg0.22% Phenylalanine:7.9mg of 1,750mg0.45% Valine:10mg of 1,820mg0.55% Histidine:3.2mg of 700mg0.45% More about aminoacid coverage chartProtein quality breakdown
Fats
Lettuce also contains very small amounts of fat. A 100-gram serving contains only 0.15 grams of fat, which are primarily polyunsaturated fatty acids.
Lettuce contains no cholesterol.
Saturated Fat:0 g Monounsaturated Fat:0 g Polyunsaturated fat:0 g More about fat type chart Fat type information
Vitamins
Lettuce is especially rich inVitamin A and Vitamin K.
Per 100-gram serving, lettuce contains7405IU of Vitamin A.The recommended daily amount forVitamin Ais around2000-3000 IU; hence, a 100-gram serving of lettuce fully covers yourdaily needs.
Lettuce also contains126.3µg of Vitamin K per 100-gram serving. The daily need for Vitamin K is about 75-120µg; hence, a 100-gram serving of lettuce fully covers the daily need for Vitamin K as well.
Lettuce also contains small amounts ofVitamin C,Vitamin B9 (folate),andVitamin B6.
It completelylacksVitamin D and Vitamin B12.
Vitamin A:1066IU of 5,000IU21% Vitamin E :0.03mg of 15mg0.21% Vitamin D:0µg of 10µg0% Vitamin C:1.3mg of 90mg1.5% Vitamin B1:0.01mg of 1mg0.84% Vitamin B2:0.01mg of 1mg0.89% Vitamin B3:0.05mg of 16mg0.34% Vitamin B5:0.02mg of 5mg0.39% Vitamin B6:0.01mg of 1mg1% Folate:5.5µg of 400µg1.4% Vitamin B12:0µg of 2µg0% Choline:2mg of 550mg0.36% Vitamin K:18µg of 120µg15% More about vitamin coverage chartVitamin coverage chart
Minerals
The predominant minerals found in lettuce areironandmanganese. Per 100-gram serving, lettuce provides0.25mg of manganese and0.86mg of iron. It also provides small amounts of other minerals, including 194mg of potassium, 36mg of calcium, and 29mg of phosphorus.
Calcium:5.2mg of 1,000mg0.52% Iron:0.12mg of 8mg1.5% Magnesium:1.9mg of 420mg0.45% Phosphorus:4.2mg of 700mg0.6% Potassium:28mg of 3,400mg0.82% Sodium:4mg of 2,300mg0.18% Zinc:0.03mg of 11mg0.24% Copper:0mg of 1mg0.46% Manganese:0.04mg of 2mg1.6% Selenium:0.09µg of 55µg0.16% More about mineral coverage chartMineral coverage chart
Oxalates
Even though leafy green vegetables are high inoxalates, the amount of oxalates in lettuce is about16mg per 100g, which is consideredlow.
While oxalates are generally considered safe for most people, they can pose a concern for individuals prone to kidney stones or those withcertain medical conditions.
Nitrates
Lettuce contains high amounts of nitrates, known for their beneficial and potentially harmful effects on health. The scientific literature on the topic of nitrates and lettuce is conflicting. For instance, an observational study by Bondonno et al. looked at the link betweennitrate-rich vegetable consumption and cardiovascular outcomes, revealing that vegetable nitrate hadcardioprotective outcomes(11). However, the study was observational, and no causation was established. Other nutrients in the vegetables may have contributed to the improved outcomes.
On the other hand, Brkic et al. examined the nitrate levels in green leafy vegetablesacross various locations and seasons in Croatia (12). They found that the nitrate levels in lettuce varied across seasons and locations. The authors discovered that the mean value of nitrates in lettuce sampled inspring was 703.7mg/kg, while in autumn, the mean value washigher – 1264.8mg/kg. Although these levels were found to be quite high, they still did not exceed the daily acceptable intake of nitrate.
In the Canary Islands, the average nitrate levels for lettuce were573.7mg/kg, while in Slovenia, it was962mg/kg(13, 14). However, some of the samples in Slovenia exceeded the European Union recommendations.
The European Food Safety Authority (EFSA) has released a comprehensive report addressingthe risks and benefits of nitrate-rich vegetable consumption (9). The mean nitrate concentration in the report for lettuce samples was1324mg/kg. However,the productionseason, method, and regionall influenced the nitrate content. Moreover, they referenced studies that discuss how washing off the vegetable reduces the nitrate content byup to 15%, whereas removing the stem reduces the nitrate content byup to 40%.
Their reports suggest that the advantages of consuming these vegetables are undoubtedlyimportant, while the potential negative effects on health are unlikely to have a substantial impact. Another finding highlighted in the report is that the outer leaves of lettuce contain higher concentrations of nitrates than the inner leaves.
Phytochemicals
Lettuce containshigh amounts of various phytochemicals. According to a study by Shi et al., the phytochemicals found in lettuce can be divided into three main categories:phenolic compounds, carotenoids, and chlorophyll (1).
Phenolic Compounds
Phenolic compounds in lettuce includephenolic acids and flavonoids (1). The most common phenolic acids identified in lettuce include caffeic acid and chlorogenic acid, which are known to possessantidiabetic, anti-inflammatory, and antibacterial properties.
Quercetin, isorhamnetin, kaempferol,andanthocyanins are the main flavonoids in lettuce, possessing several medicinal benefits, includinganticancer, antioxidant, anti-inflammatory,andantiviral properties.
Carotenoids
Carotenoids found in lettuce includecarotenes and xanthophylls (1). Research has also found a link between carotenoids and protective cardiovascular, anti-cancer, and anti-obesity effects. Per 100 grams, lettuce contains4440μg of β-carotene.
Chlorophyll
The chlorophyll A and chlorophyll B found in lettuce have been associated withantioxidant and anticancer properties (1).
Glycemic Index
The glycemic index is a rating system used for foods containing carbohydrates. The glycemic index of lettuce is equal to 32, which means that lettuce is alow-GI food.
Low-GI foods are more favorable for individuals withdiabetes, as they help stabilize blood sugar levels.
Acidity
Foodaciditymeasures food's potential to affect the blood's pH.Lettuce isalkaline and has acidity (based onpotential renal acid load (PRAL) value) equal to -3.1.
Nutritional Comparison Among Lettuce Varieties
Wild vs. Commercial Lettuce Varieties
In a recent study examining the differences between wild, commercial, and traditional lettuce varieties, Medina-Lozano et al. revealed that wild and traditional varieties contain21% and 8% more Vitamin C than commercial varieties (10). However, commercial varieties containedthe highest amounts of anthocyanins.
Green Leaf vs. Red Leaf Lettuce Varieties
General Nutritional Differences
Green leaf and red leaf lettuce varieties havesimilar nutritional profiles and providesimilar amounts of minerals and vitamins with only very few distinctions. For example, green leaf lettuce providesslightly more Vitamin C. Per 100-gram serving, green leaf lettuce contains9.2mg of Vitamin C, while red leaf lettuce contains only 3.7mg.
Refer to ourgreen leaf lettuce vs. red leaf lettuce page for the complete nutritional comparison.
Phytochemicals
As mentioned above, lettuce contains three main phytochemical groups, as Shi et al. described. In addition to listing the phytochemical content of lettuce, the authors also discuss how the content varies amongdifferent lettuce varieties.
The authors mention that about phenolic compounds, the content may differ in lettuce varieties depending on various factors such aslight exposure, harvest conditions, etc.(1). Nevertheless,red lettuce varieties have been found to have more anthocyanincontent and higher total phenolicsthan the green varieties (2, 3, 4, 5, 6). Moreover, in the study of the differences between wild and commercial lettuce varieties mentioned above, Medina-Lozano et al. also revealed thatred lettuce varieties contained more anthocyanins. In contrast, green varieties containedmore Vitamin C (10).
About carotenoids, mixed research links the prevalence of β-carotene to the color green observed in lettuce. Some authors have linkedgreen lettuce to higher β-carotene content, while others found similar amounts of the carotenoid in red and green varieties (1, 6, 7, 8).
Lettuce Varieties by Shape
In addition to differences in the amounts of phytochemicals observed based on the color,the shape of the lettuce has also been found to be correlated to the amounts of phytochemicals, especially to the amounts ofcarotenoids and chlorophylls(1). Shi et al. explain that crisphead lettuce, which contains a closed head shape, produces fewer carotenoids due to reduced exposure to sunlight than other types of lettuce. Additionally, the authors cite various articles wherethe openness or closeness of the lettuce head, depending on the exposure tosunlight, also influencesthe production of chlorophyll and other metabolites.
In terms of other nutritional differences, when comparing iceberg lettuce to butterhead and romaine varieties, it is evident that it contains fewer vitamins and minerals. Specifically, iceberg lettuce provides about7 and 17 times less Vitamin A than butterhead and romaine lettuce, respectively. Moreover, iceberg lettuce provides only 0.41mg of iron per 100-gram serving, compared to1.24mgin butterhead lettuce and0.97mg in romaine lettuce. The amount offolatein iceberg lettuce is alsoaround 3 and 5 times lower than in butterhead and romaine lettuce types, respectively. Romaine and butterhead varieties also provide around4 times more Vitamin K than iceberg lettuce.
Consequently, when comparingromaine lettuce to butterhead lettuce, we can see that romaine lettuce provides more folate and Vitamin A than butterhead lettuce. Refer to ourbutterhead lettuce vs. iceberg lettuce andromaine lettuce vs. iceberg lettuce articles for more information.
Comparison to Similar Foods
Lettuce is often compared with other vegetables, such as arugula and cabbage.
Compared tocabbage, lettuce isricher in Vitamin A and Vitamin K. Meanwhile, cabbage contains higher amounts of Vitamin C. Cabbage also provides slightlymore calories and dietary fiber. You can read ourLettuce vs. Cabbage comparison article to learn more.
When comparing lettuce andarugula, although both are rich in Vitamin A, lettuce contains 3 times more than arugula. On the other hand, arugula providesmore folate, as well asmore calcium and magnesium. Refer to ourLettuce vs. Arugula article to learn more.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9219965/
- https://pubmed.ncbi.nlm.nih.gov/26065768/
- https://journals.ashs.org/hortsci/view/journals/hortsci/42/2/article-p232.xml
- https://www.sciencedirect.com/science/article/abs/pii/S0308814609005974
- https://www.sciencedirect.com/science/article/pii/S2405896316315804
- https://www.researchgate.net/publication/311337477_
- https://journals.ashs.org/jashs/view/journals/jashs/130/6/article-p870.xml
- https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.1916
- https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2008.68
- https://www.sciencedirect.com/science/article/pii/S0308814621008700
- https://link.springer.com/article/10.1007/s10654-021-00747-3
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412236/
- https://www.sciencedirect.com/science/article/abs/pii/S027869152030702X
- https://www.agronomy.it/index.php/agro/article/view/801/893
Author name: Astghik Baghinyan
Education: Public Health at University of Rochester
Last updated: November 23, 2023
Medically reviewed by Elen Khachatrian
Important nutritional characteristics for Lettuce
Glycemic indexⓘGi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. | 32 (low) |
CaloriesⓘCalories for selected serving | 1 |
Net CarbsⓘNet Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
Default serving sizeⓘServing sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup shredded (36 grams) |
Acidity (Based on PRAL)ⓘPRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -3.1 (alkaline) |
Oxalatesⓘhttps://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 1 mg |
Vitamin AⓘHigher in Vitamin A content than 90% of foods
Vitamin A RAEⓘHigher in Vitamin A RAE content than 77% of foods
Vitamin CⓘHigher in Vitamin C content than 75% of foods
Folate, foodⓘHigher in Folate, food content than 69% of foods
Beta CaroteneⓘHigher in Beta Carotene content than 63% of foods
Lettuce calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 15 | |
Calories in 1 cup shredded | 5 | 36 g |
Calories in 1 head | 54 | 360 g |
Calories in 1 leaf inner | 1 | 4.8 g |
Calories in 1 leaf outer | 4 | 24 g |
Lettuce Glycemic index (GI)
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
Mineral chart - relative view
Calcium
1.7 mg
TOP 40%
Manganese
0.01 mg
TOP 48%
Potassium
9.3 mg
TOP 60%
Iron
0.04 mg
TOP 65%
Magnesium
0.62 mg
TOP 77%
Sodium
1.3 mg
TOP 79%
Phosphorus
1.4 mg
TOP 84%
Zinc
0.01 mg
TOP 86%
Selenium
0.03 µg
TOP 88%
Copper
0 mg
TOP 89%
More about Mineral Chart - Relative View
Vitamin chart - relative view
Vitamin A
355 IU
TOP 10%
Vitamin C
0.44 mg
TOP 25%
Folate
1.8 µg
TOP 38%
Vitamin K
6.1 µg
TOP 42%
Vitamin B1
0 mg
TOP 62%
Vitamin B6
0 mg
TOP 67%
Vitamin B2
0 mg
TOP 73%
Vitamin E
0.01 mg
TOP 74%
Choline
0.65 mg
TOP 82%
Vitamin B3
0.02 mg
TOP 82%
Vitamin B5
0.01 mg
TOP 86%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
More about vitamin chart - relative view
Fiber content ratio for Lettuce
Sugar:0.04 g
Fiber:0.06 g
Other:0.04 g
All nutrients for Lettuce per selected serving size (1 leaf inner - 4.8g)
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 0.72kcal | 0% | 98% | 3.1 times less than Orange |
Protein | 0.07g | 0% | 82% | 2.1 times less than Broccoli |
Fats | 0.01g | 0% | 90% | 222.1 times less than Cheese |
Vitamin C | 0.44mg | 0% | 25% | 5.8 times less than Lemon |
Net carbs | 0.08g | N/A | 67% | 34.5 times less than Chocolate |
Carbs | 0.14g | 0% | 66% | 9.8 times less than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Magnesium | 0.62mg | 0% | 77% | 10.8 times less than Almond |
Calcium | 1.7mg | 0% | 40% | 3.5 times less than Milk |
Potassium | 9.3mg | 0% | 60% | 1.3 times more than Cucumber |
Iron | 0.04mg | 1% | 65% | 3 times less than Beef broiled |
Sugar | 0.04g | N/A | 68% | 11.5 times less than Coca-Cola |
Fiber | 0.06g | 0% | 46% | 1.8 times less than Orange |
Copper | 0mg | 0% | 89% | 4.9 times less than Shiitake |
Zinc | 0.01mg | 0% | 86% | 35.1 times less than Beef broiled |
Starch | 0g | 0% | 100% | N/A |
Phosphorus | 1.4mg | 0% | 84% | 6.3 times less than Chicken meat |
Sodium | 1.3mg | 0% | 79% | 17.5 times less than White Bread |
Vitamin A | 355IU | 7% | 10% | 2.3 times less than Carrot |
Vitamin A RAE | 18µg | 2% | 23% | |
Vitamin E | 0.01mg | 0% | 74% | 6.6 times less than Kiwifruit |
Selenium | 0.03µg | 0% | 88% | |
Manganese | 0.01mg | 1% | 48% | |
Vitamin B1 | 0mg | 0% | 62% | 3.8 times less than Pea raw |
Vitamin B2 | 0mg | 0% | 73% | 1.6 times less than Avocado |
Vitamin B3 | 0.02mg | 0% | 82% | 25.5 times less than Turkey meat |
Vitamin B5 | 0.01mg | 0% | 86% | 8.4 times less than Sunflower seed |
Vitamin B6 | 0mg | 0% | 67% | 1.3 times less than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 6.1µg | 5% | 42% | 1.2 times more than Broccoli |
Trans Fat | 0g | N/A | 100% | N/A |
Folate | 1.8µg | 0% | 38% | 1.6 times less than Brussels sprout |
Choline | 0.65mg | 0% | 82% | |
Saturated Fat | 0g | 0% | 91% | 294.8 times less than Beef broiled |
Monounsaturated Fat | 0g | N/A | 94% | 1633.2 times less than Avocado |
Polyunsaturated fat | 0g | N/A | 87% | 575.3 times less than Walnut |
Tryptophan | 0mg | 0% | 96% | 33.9 times less than Chicken meat |
Threonine | 0mg | 0% | 93% | 12.2 times less than Beef broiled |
Isoleucine | 0mg | 0% | 91% | 10.9 times less than Salmon raw |
Leucine | 0mg | 0% | 94% | 30.8 times less than Tuna Bluefin |
Lysine | 0mg | 0% | 92% | 5.4 times less than Tofu |
Methionine | 0mg | 0% | 94% | 6 times less than Quinoa |
Phenylalanine | 0mg | 0% | 93% | 12.1 times less than Egg |
Valine | 0mg | 0% | 93% | 29 times less than Soybean raw |
Histidine | 0mg | 0% | 95% | 34 times less than Turkey meat |
Fructose | 0.02g | 0% | 89% | 13.7 times less than Apple |
Omega-3 - EPA | 0g | N/A | 100% | N/A |
Omega-3 - DHA | 0g | N/A | 100% | N/A |
Omega-3 - DPA | 0g | N/A | 100% | N/A |
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size______________
Amount Per 100g
Calories0.72
% Daily Value*
0.01%
Total Fat 0.01g
0%
Saturated Fat0g
Trans Fat0g
Cholesterol0mg
0.06%
Sodium1.3mg
0.05%
Total Carbohydrate0.14g
0.25%
Dietary Fiber0.06g
Total Sugars 0g
Includes ? g Added Sugars
Protein 0.07g
Vitamin D 0mcg0
Calcium 1.7mg0.17%
Iron 0.04mg0.52%
Potassium 9.3mg0.27%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘDietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.Source
Low in Cholesterol
ⓘTrans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.Source
No Trans Fats
ⓘSaturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.Source
Low in Saturated Fats
ⓘIncreased sodium consumption leads to elevated blood pressure.Source
Low in Sodium
ⓘWhile the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.Source
Low in Sugars
Lettuce nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.