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F96C
Lettuce Calories
Low calorie, high water content, good source of folate and vitamin K
CALORIES
GI
POTASSIUM
FIBER
Lettuce Nutrition Facts
Selected: 100 g
15
KCAL / 100G
Carbs
2.9g
· 61%
Protein
1.4g
· 29%
Fat
0.2g
· 10%
Fiber
1.3g
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
Iron
1mg · 6% DV
Potassium ⭐
194mg · 6% DV
Calcium
36mg · 4% DV
Phosphorus
29mg · 4% DV
Lettuce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Lettuce Contain Allergens?
No known major allergens
Which Diets Is 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
— Not suitable
Low FODMAP
— Not suitable
Lettuce Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lettuce
Lettuce — Frequently Asked Questions
How can lettuce stay fresh longer after washing?
Dry the leaves thoroughly and store them in the fridge in a covered container lined with paper towel. Excess moisture makes lettuce wilt and spoil faster.
Can lettuce be frozen?
Yes, but it loses its crisp texture once thawed. Frozen lettuce is better used in soups, smoothies, or cooked dishes rather than fresh salads.
Why does lettuce sometimes taste bitter?
Bitterness can increase when lettuce is overmature, exposed to heat, or stored too long. Choosing younger leaves and using them promptly usually gives a milder taste.
Does cooking lettuce destroy all of its nutrients?
No, not all of them. Prolonged high heat can reduce some heat-sensitive vitamins, so quick cooking methods are generally better if you want to preserve more of its nutritional value.
Is lettuce enough for a full meal on its own?
Usually not, because it is very light and low in protein and energy. For a more satisfying meal, pair it with foods like beans, eggs, yogurt, cheese, or olive oil.
What foods pair well with lettuce for a more balanced plate?
Lettuce works best with a protein source and some healthy fat. Good options include chickpeas, tuna, boiled eggs, avocado, nuts, or an olive-oil-based dressing.
Is lettuce a good choice at night?
Yes, it can be a light evening option. Just remember that on its own it may not keep you full for long, so adding protein or fat can make it more satisfying.
Does lettuce always help with constipation?
Not always. It contains fiber, but bowel regularity depends on your overall fiber intake, fluid intake, and general eating pattern, not on one food alone.
Why does lettuce wilt so quickly after being cut?
Cut edges are exposed to air and lose moisture faster, which speeds up wilting. It is usually best to chop lettuce just before serving.
Who should be more careful with raw lettuce?
People with weakened immune systems, older adults, pregnant women, and anyone sensitive to raw produce should be extra careful about washing it well. Raw leafy vegetables can carry microbes if they are not handled properly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.