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High water content, low calorie, source of folate and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (chopped) of Magnolia lettuce (55 g) has 8 calories. That works out to 15 calories per 100 g. It contains 1.6 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 56.1 µg of Vitamin K covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (chopped) · 55 g
8
KCAL / 55G
Carbs
1.6g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 30% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 0.8 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 55 g | 8 kcal |
| 1 piece (small) | 20 g | 3 kcal |
| 1 piece (medium) | 35 g | 5 kcal |
| 1 piece (large) | 60 g | 9 kcal |
| 1 serving (small) | 85 g | 13 kcal |
| 100 g | 100 g | 15 kcal |
| 1 serving (medium) | 150 g | 23 kcal |
| 1 serving (large) | 250 g | 38 kcal |
Calculated from 15 calories per 100 g.
Magnolia lettuce is a named lettuce variety, generally used like other leaf lettuces. Its leaves are eaten fresh in salads, sandwiches, and wraps; remove any damaged leaves before serving.
Magnolia lettuce is typically treated as a leaf lettuce rather than a tight-headed type such as iceberg. Its leaves can be picked or separated individually, which makes it convenient for salads and sandwiches.
Magnolia lettuce is usually used as a tender leaf lettuce, while romaine has taller, firmer ribs and a more structured crunch. Choose Magnolia for softer salad leaves and romaine when you want a sturdier bite.
Yes, Magnolia lettuce works well in sandwiches. Add dry leaves just before serving so they stay crisp and do not transfer extra moisture to the bread.
Yes, but Magnolia lettuce wilts quickly when heated. It is usually better raw; if you want it in a warm dish, stir it in at the end rather than cooking it for a long time.
Dry Magnolia lettuce thoroughly after washing, since leftover water makes the leaves limp faster. Use a salad spinner or pat the leaves gently, then refrigerate them in a container lined with a clean paper towel.
Pick the outer Magnolia lettuce leaves first and leave the center growing point intact. This lets the plant continue producing leaves; avoid removing too much at once so it can keep growing.
Yes, Magnolia lettuce can grow in a container with drainage holes and enough room for its roots. Keep the soil evenly moist and place the pot where the plants get suitable light without excessive heat.
Magnolia lettuce often keeps for several days when refrigerated dry and protected from crushing, though freshness varies. Remove wilted or damaged leaves and use the rest promptly if they begin to turn slimy or smell unpleasant.
Freezing Magnolia lettuce for salads is not recommended because thawing leaves it limp and watery. If you freeze it, reserve it for cooked dishes such as soup, where the changed texture matters less.
Vitamins
Vitamin K
56.1µg · 47% DV
Vitamin A
203.5µg · 23% DV
Folate
20.9µg · 5% DV
B2
0.04mg · 3% DV
Minerals
Manganese
0.14mg · 6% DV
Potassium ⭐
107mg · 3% DV
Iron
0.5mg · 3% DV
Phosphorus
16mg · 2% DV
Sodium
15mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 8 calories in 1 cup (chopped) (55 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Magnolia lettuce is a cultivated lettuce variety, used much like other fresh lettuces. Its mild, fresh flavour works well with a range of ingredients, without overpowering them. It is commonly served raw in salads, tucked into sandwiches and wraps, or added to a plate as a crisp side. Wash and dry the leaves well before serving to keep them at their best.
With plenty of water and few calories, Magnolia lettuce also provides folate and vitamin K. Pair it with beans, eggs or cheese for a more filling meal, or keep things light with lemon juice and a little olive oil.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
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.
No known major allergens
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
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.