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Lettuce leaves Calories
Low calorie, high water content, good source of folate and vitamin K
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
9.2mg · 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
— Not suitable
Low FODMAP
— Not suitable
Lettuce leaves Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
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
How should lettuce leaves be stored after washing to keep them fresh longer?
Drying them well is the key step, because excess moisture makes lettuce wilt faster. Store the leaves in the fridge in a closed container or bag with a paper towel to absorb moisture.
Can lettuce leaves be frozen?
Yes, but freezing usually ruins their crisp texture once thawed. Frozen lettuce is better used in soups or blended dishes than in fresh salads.
Why do lettuce leaves sometimes taste bitter?
Bitterness can develop when lettuce is overmature, heat-stressed, or stored too long. Removing the core and chilling the leaves in very cold water for a short time may soften the taste a little.
Can lettuce leaves be cooked instead of eaten raw?
Yes, lettuce can be lightly sautéed, added to soups, or used in warm dishes. Brief cooking works best, since prolonged heat quickly softens the texture and can reduce some heat-sensitive vitamins.
Is lettuce filling on its own?
Usually not for very long, because it is low in energy density and modest in protein. Pairing it with foods like beans, eggs, yogurt, cheese, chicken, or olive oil makes a meal more satisfying.
Is lettuce better before or after a workout?
On its own, it is not usually the main pre- or post-workout food because it provides little energy and protein. It works well as part of a larger meal at either time.
Does eating lettuce at night cause weight gain?
No, eating lettuce at night does not by itself cause weight gain. Overall calorie intake and eating patterns matter more than the time of day.
Is whole lettuce better than bagged chopped lettuce?
Whole lettuce usually stays fresh longer and keeps its texture better. Bagged chopped lettuce is convenient, but cut edges tend to brown and spoil faster.
What foods pair well with lettuce nutritionally?
Lettuce pairs well with olive oil, avocado, nuts, or seeds, which can help with absorption of fat-soluble compounds from the meal. Adding a protein source also makes the dish more balanced and filling.
Who should be more careful with raw lettuce?
People with weakened immune systems, older adults, and pregnant women should pay extra attention to washing and freshness. Raw leafy vegetables can carry soil and microbes if not handled properly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.