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Lettuce Leaves Calories
Very low calorie, source of water and fiber, staple salad vegetable
CALORIES
GI
POTASSIUM
FIBER
Lettuce Leaves Nutrition Facts
Selected: 100 g
15
KCAL / 100G
Carbs
2.9g
· 61%
Protein
1.4g
· 29%
Fat
0.2g
· 10%
Fiber
1.3g
Lettuce Leaves Vitamins & Minerals
Vitamins
Vitamin K
126µg · 105% DV
Vitamin A
370µg · 41% DV
Folate
38µg · 10% DV
Vitamin C
9mg · 10% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
194mg · 6% DV
Calcium
36mg · 4% DV
Phosphorus
29mg · 4% DV
Lettuce Leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lettuce Leaves 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 Leaves Contain Allergens?
No known major allergens
Which Diets Is Lettuce Leaves 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 Leaves Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lettuce Leaves
Lettuce Leaves — Frequently Asked Questions
What is the best way to wash lettuce leaves?
Separate the leaves, swish them gently in plenty of cold water, and remove any visible soil. Dry them thoroughly in a salad spinner or on a clean towel, since dry leaves hold dressing better.
Why do lettuce leaves wilt so quickly?
Cut leaves lose moisture and are easily damaged by warmth and pressure. Drying them well after washing and refrigerating them with some airflow helps preserve their texture.
How long do washed lettuce leaves keep in the fridge?
Well-dried washed leaves usually stay fresh for several days in a container lined with paper towel. Discard them if they become slimy, smell unpleasant, or show extensive darkening.
Can lettuce leaves be frozen?
They can be frozen, but thawing breaks down their structure and makes them limp. Frozen lettuce is therefore better used in soups, smoothies, or cooked dishes than in a crisp salad.
Why does lettuce sometimes taste bitter?
Bitterness can be natural to the variety and may become stronger when the plant matures or grows in hot, dry conditions. A brief soak in ice water and a lemony or creamy dressing can help soften the flavor.
When should dressing be added to lettuce salad?
Add dressing just before serving for the best texture. Salt and acidic ingredients draw water from the leaves, causing a dressed salad to become limp quickly.
What foods pair well with lettuce leaves?
Olive oil, avocado, eggs, cheese, beans, chicken, and fish turn lettuce into a more satisfying meal. Pairing beans with vitamin C-rich ingredients such as lemon, peppers, or tomatoes can also support absorption of plant-based iron.
Does cutting lettuce with a knife make it turn brown?
Cutting exposes the leaf surfaces to air, so some browning can occur over time; the belief that metal knives are the main cause is largely a myth. Tearing leaves or using a sharp stainless-steel knife may help keep them looking fresher.
Is eating lettuce at night bad for digestion?
For most people, lettuce at night is not a problem. Large servings of raw vegetables or rich dressings may cause bloating or discomfort in people with sensitive digestion.
Who should be careful with lettuce leaves?
People taking blood-thinning medication should keep their vitamin K intake relatively consistent and follow their clinician’s guidance. Pregnant people, older adults, and anyone with a weakened immune system should wash leafy greens especially carefully and avoid spoiled leaves.
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Nutrition data compiled from USDA FoodData Central and scientific sources.