1 serving (100 grams) contains 15 calories, 1.2 grams of protein, 0.2 grams of fat, and 2.3 grams of carbohydrates.
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Nutrition Information
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 | 47.6 mg | 2% | |
| Total Carbohydrates | 5.5 g | 2% | |
| Dietary Fiber | 2.6 g | 9% | |
| Sugars | 2.1 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 83.3 mg | 6% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 547.6 mg | 11% | |
* 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
Source of Calories
About Chinese lettuce
Chinese lettuce, also known as stem lettuce or celtuce, is a leafy green vegetable widely used in Chinese cuisine and other Asian dishes. Originating in China, it is a staple ingredient for stir-fries, soups, and salads, offering a crunchy texture and mild, slightly nutty flavor. Both the stems and leaves are edible, with the stems typically peeled before consumption. Nutritionally, Chinese lettuce is low in calories and rich in dietary fiber, vitamin C, vitamin K, and potassium, supporting various bodily functions while being a light yet nutrient-dense addition to meals.
Health Benefits
- Rich in fiber, promoting digestive health and regulating bowel movements.
- High vitamin C content, aiding immune system function and skin health.
- Contains vitamin K, supporting bone health and proper blood clotting.
- Provides potassium, helping maintain healthy blood pressure levels.
- Low in calories, making it suitable for weight management.
Dietary Considerations
Selection and Storage
Store Chinese lettuce in a refrigerator, loosely wrapped, and consume within 3–5 days for optimal freshness. Wash thoroughly under running water before preparing.
Common Questions About Chinese lettuce Nutrition
Is Chinese lettuce high in protein?
Chinese lettuce is not high in protein, as it contains only about 0.85 grams of protein per 100 grams. It is primarily a low-calorie vegetable with a nutritional focus on vitamins, such as vitamin A and vitamin K.
Can I eat Chinese lettuce on a keto diet?
Yes, Chinese lettuce is suitable for a keto diet as it is very low in carbohydrates, containing just 1.5 grams of carbs per 100 grams. It can be a great low-carb option to add fiber and micronutrients to your meals.
What are the health benefits or concerns of eating Chinese lettuce?
Chinese lettuce is rich in antioxidants, vitamin A, and vitamin K, supporting eye health and blood clotting. Additionally, its high water content can aid hydration. However, as a low-calorie food, it should be paired with other nutrient-dense items for a balanced diet.
What is the recommended serving size for Chinese lettuce?
A standard serving size of Chinese lettuce is about 1 cup (50 grams) of chopped leaves, which provides approximately 5 calories. This portion is ideal for salads or stir-fries and can be adjusted depending on your dietary needs.
How does Chinese lettuce compare to romaine lettuce for nutrition and use?
Chinese lettuce has a slightly more bitter flavor compared to romaine and is commonly used in stir-fried or cooked dishes. Nutritionally, both are low in calories and carbs, but romaine typically has higher levels of vitamin C and folate, whereas Chinese lettuce excels in vitamin K content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
