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Fresh Lettuce Calories
Very low calorie, high water content, good source of folate and vitamin K
CALORIES
GI
POTASSIUM
FIBER
Fresh Lettuce Nutrition Facts
Selected: 100 g
15
KCAL / 100G
Carbs
2.9g
· 61%
Protein
1.4g
· 29%
Fat
0.2g
· 10%
Fiber
1.3g
Fresh Lettuce Vitamins & Minerals
Vitamins
Vitamin K
126µg · 105% DV
Vitamin A
370µg · 41% DV
Folate
38µg · 10% DV
Vitamin C
9.2mg · 10% DV
Minerals
Potassium ⭐
238mg · 7% DV
Iron
1mg · 6% DV
Calcium
35mg · 4% DV
Phosphorus
28mg · 4% DV
Fresh Lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh Lettuce Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh Lettuce Contain Allergens?
No known major allergens
Which Diets Is Fresh Lettuce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fresh Lettuce Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh Lettuce
Fresh Lettuce — Frequently Asked Questions
How can fresh lettuce stay crisp longer after washing?
Dry it thoroughly and store it in the fridge in a container lined with paper towel. Excess moisture is one of the main reasons lettuce turns limp quickly.
Can fresh lettuce be frozen?
Yes, but it usually loses its crisp texture once thawed. Frozen lettuce is better used in soups, smoothies, or cooked dishes rather than salads.
Why does lettuce sometimes taste bitter?
Bitterness can happen when lettuce is overmature, heat-stressed, or stored too long. Removing the core and chilling the leaves in very cold water may slightly soften the taste.
Does cooking fresh lettuce ruin its nutrition?
Brief cooking does not make it useless, but some heat-sensitive vitamins can decrease. Raw use keeps its crisp texture and fresh character, which is why lettuce is most often eaten uncooked.
What should I pair with lettuce to make it a more filling meal?
Lettuce is light on its own, so pairing it with foods like eggs, yogurt, cheese, chicken, tuna, beans, or olive oil makes the meal more satisfying. Adding protein and fat usually improves fullness.
Is lettuce a good food before a workout?
It can work as a light option before exercise because it is not heavy, but by itself it does not provide much sustained energy. Pairing it with other foods is usually more practical before training.
Can eating lettuce at night cause bloating?
For many people it feels light, but some are sensitive to raw vegetables late in the day and may notice gas or bloating. A smaller portion or simpler meal combination may help.
Is lettuce the same as iceberg?
No. Both are types of lettuce, but they differ in texture, structure, and taste; fresh leaf lettuce is usually softer, while iceberg is denser and crunchier.
Are the outer lettuce leaves safe to eat?
Yes, as long as they are not spoiled and are washed well. Outer leaves are often perfectly edible and can have a stronger color and flavor.
Who should be more careful with fresh lettuce?
People with weakened immune systems, older adults, and pregnant women should be especially careful with raw leafy greens because hygiene matters. Thorough washing and proper refrigeration help lower food safety risk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.