Boston lettuce

Vegetable

Item Rating: 86/100

1 serving (55 grams) contains 10 calories, 1.0 grams of protein, 0.1 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (110g)

Calories		20
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		4 g	1%
	Dietary Fiber	2 g	7%
	Sugars	1 g
protein		2 g	4%
Vitamin D		0 mcg	0%
Calcium		26 mg	2%
Iron		0.6 mg	3%
Potassium		280.0 mg	5%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (7.0%)

Protein: 8 cal (31.0%)

Carbs: 16 cal (62.0%)

About Boston lettuce

Boston lettuce, also known as butterhead lettuce, is a leafy green vegetable with rounded, loose leaves and a tender texture. It originates from Europe but is now widely consumed globally, particularly in salads, sandwiches, and as a base for wraps. Boasting a mild, slightly sweet flavor, Boston lettuce is low in calories while rich in essential nutrients. A 100-gram serving provides only 13 calories, yet it yields notable amounts of vitamin K (80% of the Daily Value), vitamin A (50% of the Daily Value), and folate. It’s also a hydrating food, as it comprises over 95% water, making it an excellent choice for maintaining hydration and supporting overall health.

Health Benefits

• Promotes bone health due to its high vitamin K content, which supports calcium metabolism.
• Enhances vision and immune function through vitamin A, which aids in maintaining healthy eyes and skin.
• Supports a healthy pregnancy by providing folate, a crucial B-vitamin for DNA synthesis and fetal development.

Dietary Considerations

Allergens: Contains None (unless cross-contaminated during processing)

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Low-vitamin k diets (e.g., those on blood thinners)

Selection and Storage

Store Boston lettuce in the crisper drawer of the refrigerator, wrapped loosely in a paper towel and placed in a plastic bag. Use within 3-5 days for optimal freshness.

Common Questions About Boston lettuce Nutrition

Is Boston lettuce high in protein?

Boston lettuce is not high in protein, as it contains only about 1 gram of protein per 100 grams (approximately 2 cups). It is primarily known for being low in calories and nutrient-dense rather than a protein source.

Can I eat Boston lettuce on a keto diet?

Yes, Boston lettuce is suitable for a keto diet as it is very low in carbohydrates, containing only about 1.4 grams of carbs per 100 grams. Its high water content and low calorie count make it an excellent choice for those following keto or low-carb diets.

What are the health benefits of Boston lettuce?

Boston lettuce is rich in vitamins A and K, which are essential for eye health and blood clotting, respectively. Additionally, it is low in calories (about 13 calories per 100 grams) and contains antioxidants like beta-carotene, helping support overall health and reduce inflammation.

How much Boston lettuce should I eat in a serving?

A typical serving of Boston lettuce is about 1-2 cups, which equals approximately 50-100 grams. This provides a nutrient boost while keeping calories very low, making it ideal for salads, wraps, or as a base for various dishes.

How does Boston lettuce compare to other lettuces like romaine?

Compared to romaine, Boston lettuce has a softer, more delicate texture and slightly less crunch. Nutritionally, both are low in calories, but romaine has slightly more vitamin C and folate, while Boston lettuce provides a milder flavor and is easier to use in wraps or as a garnish.

Data Sources & Scientific References