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Lettuce and greens Calories
Low-calorie, high-water leafy greens rich in folate and vitamin K
CALORIES
GI
POTASSIUM
FIBER
Lettuce and greens Nutrition Facts
Selected: 100 g
17
KCAL / 100G
Carbs
3g
· 59%
Protein
1.4g
· 28%
Fat
0.3g
· 13%
Fiber
1.8g
Lettuce and greens Vitamins & Minerals
Vitamins
Vitamin K
126µg · 105% DV
Vitamin A
370µg · 41% DV
Folate
73µg · 18% 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 and greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lettuce and greens Processed?
NOVA 2
Minimally Processed
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 and greens Contain Allergens?
No known major allergens
Which Diets Is Lettuce and greens 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 and greens Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lettuce and greens
Lettuce and greens — Frequently Asked Questions
How do you keep lettuce and greens fresh for longer after washing?
Drying the leaves well is the key step. Excess moisture makes them spoil faster, so store them in the fridge in a container or bag with a paper towel to absorb dampness.
Can lettuce and greens be frozen?
Yes, but they usually lose their crisp texture after thawing. Frozen greens are better used in soups, smoothies, or cooked dishes than in salads.
How can I make lettuce and greens taste less bitter?
Bitterness often comes from the variety, age, and tougher stem parts. A short soak in ice water and trimming thick stems can make the flavor milder.
What can you add to a lettuce-based salad to make it more filling?
Pair it with foods like eggs, yogurt, cheese, beans, chicken, tuna, avocado, nuts, or olive oil. That adds staying power and turns a light salad into a more balanced meal.
Does cooking lettuce and greens reduce their nutritional value a lot?
Not always, but long cooking at high heat can reduce some heat-sensitive vitamins. Using both raw and lightly cooked greens is a practical way to get variety without overthinking it.
Can eating lettuce at night cause bloating?
For most people it is a light option, but very large portions of raw greens can feel bloating for sensitive digestion. Eating quickly or using heavy dressings can make that more noticeable.
Is whole lettuce better than bagged salad greens?
Whole heads usually keep longer and often stay fresher once stored properly. Bagged greens are convenient, but they tend to spoil faster after opening, so cold storage matters.
Are lettuce and greens better before or after a workout?
On their own, they are usually too light to be a useful pre-workout food. After training, they work better as part of a meal that also includes protein and a more substantial carbohydrate source.
Is it true that lettuce 'detoxes' the body?
No single food detoxes the body on its own. Lettuce and greens can support a healthy diet because they are light and provide fiber, but the liver and kidneys do the actual detox work.
Who should be more careful with raw lettuce and greens?
People with weakened immune systems, pregnant women, and older adults should be especially careful about washing and food safety because these foods are often eaten raw. People taking blood thinners should also keep their intake of leafy greens consistent rather than making sudden big changes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.