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96c
Lettuce leaf Calories
Lettuce leaf
CALORIES
GI
POTASSIUM
FIBER
Lettuce leaf Nutrition Facts
Selected: 100 g
15
KCAL / 100G
Carbs
2.9g
· 61%
Protein
1.4g
· 29%
Fat
0.2g
· 10%
Fiber
1.3g
Lettuce leaf 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 leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lettuce leaf 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 leaf Contain Allergens?
No known major allergens
Which Diets Is Lettuce leaf 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
Lettuce leaf Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lettuce leaf
Lettuce leaf — Frequently Asked Questions
Does washing lettuce leaves remove most of their nutrients?
No, normal washing does not remove most nutrients and is important for food safety. Prolonged soaking can lead to some loss of water-soluble vitamins, so rinse rather than soak.
How can lettuce leaves stay fresh longer in the fridge?
Wash them, dry them thoroughly, and store them with a paper towel in a sealed container or bag. Excess moisture speeds up wilting and spoilage.
Can lettuce leaves be frozen?
Yes, but freezing usually damages their crisp texture and makes them watery after thawing. Frozen lettuce is better used in soups, smoothies, or cooked dishes than in salads.
Does cooking lettuce ruin its benefits?
Not completely, but heat can reduce some delicate vitamins. Quick cooking methods, such as brief sautéing or adding it at the end of a soup, help preserve more of its qualities.
Is lettuce filling enough on its own?
It adds volume and some fiber, but it is low in energy and protein, so it may not keep you full for long by itself. Pairing it with protein and healthy fats usually makes a meal more satisfying.
Is lettuce better before or after a workout?
Before a workout, it can work as a light option that is usually easy to digest. After training, it is best combined with protein- and carbohydrate-containing foods rather than eaten alone.
Can eating lettuce at night cause bloating?
For many people, lettuce is light and well tolerated at night. But if you are sensitive to raw vegetables or eat a large amount late in the evening, it may contribute to bloating or gas.
Is lettuce basically the same as other salad greens?
Not exactly; different greens vary in texture, bitterness, water content, and culinary use. Lettuce is usually milder and more watery than sturdier greens like kale or spinach.
What foods pair well with lettuce to make a balanced meal?
Lettuce works well with protein sources like eggs, chicken, tuna, beans, or cheese. Adding olive oil, avocado, nuts, or seeds can make the meal more satisfying and help with absorption of fat-soluble vitamins.
Who should be careful with lettuce leaves?
People taking blood thinners should avoid making sudden large changes in their intake of leafy greens without medical advice. Also, anyone at higher risk from foodborne illness should be especially careful to wash and store lettuce properly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.