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Lettuce Calories
Low calorie, high water content, source of fiber
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 A
370µg · 41% DV
Vitamin K
24µg · 20% DV
Folate
38µg · 10% DV
Vitamin C
9mg · 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 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lettuce
Lettuce — Frequently Asked Questions
How can I keep lettuce crisp after washing it?
Dry it thoroughly before refrigerating, because excess moisture makes the leaves soften faster. Storing it in the fridge with some airflow helps it stay fresh and crisp longer.
Does chopping lettuce ahead of time reduce its nutritional quality?
It can over time, because cutting increases exposure to air and light. For best quality, chop it shortly before serving rather than far in advance.
Can lettuce be cooked, or is it only for salads?
Lettuce is usually eaten raw, but it can also be lightly sautéed, added to soups, or tucked into warm dishes. Long cooking quickly makes it wilt and lose its crisp texture.
Can lettuce be frozen?
Yes, but freezing changes its texture and it will no longer be crisp after thawing. Frozen lettuce is better used in soups, smoothies, or cooked recipes than in salads.
Why does lettuce sometimes taste bitter, and how can I reduce that?
Bitterness is often stronger in older leaves and near the stem end. Removing tough outer leaves, trimming the base, and eating it while fresh can help.
What foods pair well with lettuce to make a meal more filling?
Lettuce is light on its own, so pairing it with foods like eggs, yogurt, cheese, beans, chicken, or olive oil makes the meal more satisfying. That combination adds protein or fat while keeping volume high.
Is lettuce a good food to eat at night?
For most people, yes, because it is light and easy to include in a simple evening meal. However, very large portions of raw vegetables may cause bloating in people with sensitive digestion.
Is lettuce basically just water?
No. It has a high water content, but it also provides fiber and a range of micronutrients while staying very low in energy.
Can eating lettuce fix iron deficiency?
No, lettuce can be part of a healthy diet, but it should not be relied on as a sole solution for iron deficiency. Iron status is better addressed with a broader diet and medical guidance when needed.
Who should be extra careful with raw lettuce?
People with weakened immune systems, older adults, pregnant women, and anyone sensitive to foodborne illness should be especially careful with raw lettuce. Washing it well and discarding damaged outer leaves helps reduce risk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.