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Lettuce Calories
Low calorie, high water content, good source of folate and vitamin K
CALORIES
GI
POTASSIUM
FIBER
Lettuce Nutrition Facts
Selected: 100 g
15
KCAL / 100G
Carbs
2.9g
· 61%
Protein
1.4g
· 29%
Fat
0.2g
· 10%
Fiber
1.3g
Lettuce 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 Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lettuce 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 Contain Allergens?
No known major allergens
Which Diets Is Lettuce 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 Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lettuce
Lettuce — Frequently Asked Questions
How should lettuce be stored after washing so it stays crisp?
Dry the leaves thoroughly, then keep them in the fridge in a container or bag lined with paper towel. Excess moisture is the main reason lettuce turns limp quickly.
Can lettuce be frozen?
Usually not well, because freezing damages its texture and makes it watery once thawed. It is best eaten fresh, though frozen lettuce can sometimes be used in soups or cooked dishes.
How can you reduce bitterness in lettuce?
Bitterness often comes from older leaves or poor storage conditions. Removing the outer leaves and soaking the rest briefly in ice water can help mellow the flavor.
Does cooking lettuce ruin its nutrition?
Short cooking can reduce some heat-sensitive vitamins, but it does not make lettuce useless. Gentle wilting or adding it at the end of cooking helps preserve more of its qualities.
Is lettuce enough for a meal on its own?
On its own, lettuce is very light and may not keep you full for long. Pairing it with protein, healthy fats, and optionally whole grains or legumes makes a more balanced meal.
What foods pair well with lettuce for better satiety?
Lettuce works well with eggs, yogurt-based dressings, cheese, tuna, chicken, chickpeas, avocado, and olive oil. These combinations can make the meal more satisfying and nutritionally balanced.
Can eating lettuce at night cause bloating?
For some people, large amounts of raw vegetables late in the evening can feel bloating. If you are sensitive, try a smaller portion, chew well, or eat it lightly cooked instead.
Does lettuce help with weight loss?
Lettuce is not a fat-burning food by itself. Because it is very low in energy, it can help add volume to meals within an overall calorie-controlled eating pattern.
Is lettuce better than spinach for salads?
It depends on what you want from the salad. Lettuce is usually milder and crispier, while spinach is softer and more earthy, so many people combine both for texture and variety.
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 food safety. Ready-made salads can carry more risk if handling and hygiene are uncertain.
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Nutrition data compiled from USDA FoodData Central and scientific sources.