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Lettuce Calories
Low calorie, high water content, source of vitamin C and 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
Potassium ⭐
238mg · 7% DV
Iron
1mg · 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
— Not suitable
Low FODMAP
— Not suitable
Lettuce Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lettuce
Lettuce — Frequently Asked Questions
How should lettuce be stored after washing to keep it fresh longer?
Drying the leaves well is the key step, because excess moisture makes lettuce spoil faster. Store it in the fridge in a container or bag with a paper towel to absorb dampness.
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 cooked dishes than in salads once frozen.
Why does lettuce sometimes taste bitter?
Bitterness often increases when lettuce is overmature, heat-stressed, or stored too long after cutting. The core and thicker pale parts can taste more bitter than the tender leaves.
Does cooking lettuce ruin its nutrition?
Brief cooking does not erase its fiber or basic macronutrients, but some heat-sensitive vitamins can decrease. Using minimal heat and short cooking times helps preserve more of its value.
Is lettuce filling on its own?
Lettuce adds volume and water to a meal, so it can help you feel lightly full, but it is not usually satisfying for long by itself. Pairing it with protein and healthy fats makes the meal more sustaining.
What foods pair well with lettuce for a more balanced meal?
Lettuce works well with eggs, yogurt-based dressings, cheese, beans, chicken, fish, nuts, or olive oil. These pairings make a salad more balanced and generally more satisfying.
Is it okay to eat lettuce at night?
For most people, yes; it is a light food that fits easily into an evening meal. If you are sensitive to raw vegetables, a large portion may cause bloating, so adjust based on your tolerance.
Do you need to soak lettuce in vinegar water to clean it properly?
Not necessarily; rinsing the leaves thoroughly under running water is usually enough for routine cleaning. If you use vinegar, rinse again afterward so the flavor does not linger.
Is whole lettuce better than pre-cut bagged lettuce?
Whole heads usually stay fresh longer because cut edges break down more quickly. Bagged lettuce is convenient, but once opened it should be used sooner.
Who should be cautious with lettuce?
Most people tolerate it well, but raw vegetables can cause bloating or discomfort in people with sensitive digestion. People with severely weakened immune systems should be especially careful about thorough washing and safe storage.
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Nutrition data compiled from USDA FoodData Central and scientific sources.