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Lettuce (no oil) Calories
Very low calorie, high water content, good fiber source, rich in vitamin K and A
CALORIES
GI
POTASSIUM
FIBER
Lettuce (no oil) Nutrition Facts
Selected: 100 g
15
KCAL / 100G
Carbs
2.9g
· 61%
Protein
1.4g
· 29%
Fat
0.2g
· 10%
Fiber
1.3g
Lettuce (no oil) 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
Lettuce (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lettuce (no oil) 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 (no oil) Contain Allergens?
No known major allergens
Which Diets Is Lettuce (no oil) 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 (no oil) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lettuce (no oil)
Lettuce (no oil) — Frequently Asked Questions
How can lettuce stay fresh longer after washing?
Drying the leaves very well is the key, because excess moisture makes lettuce wilt and spoil faster. Store it in the fridge in a closed container or with paper towel to absorb moisture.
Can lettuce be frozen?
It can be frozen, but the texture usually turns soft and watery after thawing. It is better used in soups or smoothies than in salads afterward.
Why does lettuce sometimes taste bitter?
Bitterness often comes from age, heat stress during growing, or lack of freshness. Chilling it well and removing the most bitter outer leaves can make the flavor milder.
Can lettuce replace a full meal on its own?
Usually not, because lettuce adds volume but is low in energy and protein. Pairing it with foods like beans, yogurt, eggs, cheese, fish, or meat makes the meal more balanced and filling.
Can lettuce cause bloating?
For some people, yes, especially if eaten quickly or in very large amounts. Chewing well and increasing portions gradually can help reduce discomfort.
Is lettuce okay to eat at night?
Yes, lettuce is a light vegetable and can fit easily into an evening meal. Very large portions, though, may feel uncomfortable for people with sensitive digestion.
Does chopping lettuce reduce its nutritional value right away?
Not immediately, but cutting increases exposure to air and light, which can gradually reduce some sensitive vitamins. For best quality, chop it shortly before serving.
What foods pair well with lettuce to make it more satisfying?
Lettuce becomes more filling when combined with protein and healthy fats. Good options include chickpeas, tuna, eggs, avocado, or a yogurt-based dressing.
How does lettuce compare with iceberg lettuce?
Both are light vegetables, but they differ in texture and flavor. Iceberg is usually crisper, while many other lettuces are softer, more delicate, and may wilt faster.
Who should be more careful with raw lettuce?
People with weakened immunity and pregnant women should be especially careful about washing raw lettuce thoroughly because contamination risk matters more for them. People taking blood thinners should also avoid making sudden large changes in their intake of leafy greens without medical advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.