Boiled lettuce

Vegetable

Item Rating: 84/100

1 serving (100 grams) contains 15 calories, 1.4 grams of protein, 0.2 grams of fat, and 2.3 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		35.7
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		66.7 mg	2%
Total Carbohydrates		5.5 g	2%
	Dietary Fiber	2.6 g	9%
	Sugars	1.9 g
protein		3.3 g	6%
Vitamin D		0 mcg	0%
Calcium		85.7 mg	6%
Iron		2.1 mg	11%
Potassium		461.9 mg	9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (11.3%)

Protein: 13 cal (33.2%)

Carbs: 22 cal (55.4%)

About Boiled lettuce

Boiled lettuce, a dish prepared by briefly simmering lettuce leaves in water, originates from various culinary traditions including Chinese and other East Asian cuisines where cooked greens are staples. While lettuce is more commonly consumed raw in salads, boiling it makes the leaves tender and shifts its profile slightly, reducing water-soluble vitamins like vitamin C but retaining fiber and certain minerals. Popular types for boiling include romaine, cos, or iceberg lettuce. Boiled lettuce is low in calories, with approximately 15 calories per 100 grams, and contains small amounts of potassium, folate, and vitamin K. While cooking alters its crunchy texture, it can add warmth and subtle flavor to meals, complementing soups and light broths.

Health Benefits

• Supports blood clotting and bone health due to its vitamin K content (48% of the daily value per 100 grams)
• Provides dietary fiber for improved digestion and regular bowel movements
• Offers small but beneficial amounts of folate, which supports healthy cell function and tissue growth

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie diets

Selection and Storage

Store fresh lettuce in the crisper drawer of a refrigerator wrapped in a damp paper towel to preserve moisture and prevent wilting. Boiled lettuce is best consumed immediately but can be refrigerated for up to 2 days in an airtight container.

Common Questions About Boiled lettuce Nutrition

Is boiled lettuce high in protein?

Boiled lettuce is very low in protein, containing only about 0.6 grams of protein per 100 grams. It is not considered a significant source of protein but is valued for its low-calorie content and hydration benefits.

Can I eat boiled lettuce on a keto diet?

Yes, boiled lettuce can fit into a keto diet as it is low in carbohydrates, containing approximately 2 grams of net carbs per 100 grams. However, it is not a significant source of fats or protein, so you may need to pair it with higher-fat ingredients to meet keto macronutrient goals.

What are the health benefits or concerns of eating boiled lettuce?

Boiled lettuce is a hydrating and low-calorie food that provides small amounts of vitamin C, vitamin K, and folate. It is easy to digest and may be beneficial for soothing digestion. However, boiling lettuce can lead to a loss of water-soluble vitamins like vitamin C, so steaming or lightly blanching it may help retain more nutrients.

What is the recommended portion size for boiled lettuce?

A typical portion size for boiled lettuce is about 1 cup (240 grams), which contains only around 15 calories. This amount makes it a great addition to meals as a low-calorie vegetable option that aids in satiety without significantly increasing caloric intake.

How does boiled lettuce compare to raw lettuce nutritionally?

Boiled lettuce has slightly fewer nutrients than raw lettuce due to the loss of some vitamins, especially water-soluble ones like vitamin C, during cooking. However, it becomes softer and easier to digest when boiled, making it a good choice for those with sensitive stomachs or who prefer its mild taste when cooked.

Data Sources & Scientific References