1 serving (50 grams) contains 8 calories, 0.5 grams of protein, 0.1 grams of fat, and 1.6 grams of carbohydrates.
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Nutrition Information
Calories |
16 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 1 g | ||
| protein | 1 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 36 mg | 2% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 250 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
Source of Calories
About Crisp lettuce
Crisp lettuce, also known as iceberg lettuce, is a widely consumed leafy vegetable originating from Western cultivation practices dating back to ancient Egypt. It thrives in cooler climates and has been a staple ingredient in multiple cuisines, such as American, European, and Middle Eastern dishes, thanks to its mild flavor and crunchy texture. Nutritionally, crisp lettuce is low in calories, with approximately 10 calories per cup (55g). Despite a lower nutrient density compared to darker greens, it provides hydration due to its high water content (around 95%) and small amounts of vitamins, such as vitamin K, and minerals like potassium and calcium.
Health Benefits
- Supports bone health with 17% of the Daily Value (DV) for vitamin K per cup, which is essential for blood clotting and calcium regulation.
- Promotes hydration due to its high water content of nearly 95%, aiding in daily fluid balance and skin health.
- Offers small amounts of potassium (about 78 mg per cup), which can help regulate blood pressure and cardiovascular health.
Dietary Considerations
Selection and Storage
Store crisp lettuce unwashed in the refrigerator, ideally in a perforated bag, to maintain moisture while preventing spoilage. Consume within 5-7 days for optimal freshness.
Common Questions About Crisp lettuce Nutrition
Is crisp lettuce high in protein?
Crisp lettuce, such as iceberg or romaine, is very low in protein, containing less than 1 gram per 100 grams. It is not a significant source of protein and is better used as a hydrating, low-calorie addition to meals.
Can I eat crisp lettuce on a keto diet?
Yes, crisp lettuce is suitable for a keto diet because it is extremely low in carbohydrates, containing only about 2-3 grams of net carbs per 100 grams. It can be used as a base for salads or as low-carb wraps without compromising ketosis.
What are the health benefits of eating crisp lettuce?
Crisp lettuce is a hydrating food with a high water content (over 90%), making it great for maintaining hydration. It provides small amounts of vitamins like vitamin K, vitamin A, and folate, and is low in calories—about 14 calories per 100 grams—making it ideal for weight management.
How much crisp lettuce should I eat per serving?
A common serving size for crisp lettuce is about 1-2 cups, which equates to roughly 50-100 grams. This portion contains around 10-20 calories and is a good amount to pair with other vegetables, proteins, or dressings without overwhelming your dish.
How does crisp lettuce compare to other leafy greens?
Compared to spinach or kale, crisp lettuce is lower in nutrients like iron, calcium, and vitamin C. However, it is still preferred for its mild flavor, crunch, and versatility in dishes. For a nutritional boost, combining it with darker greens like spinach or arugula is a great option.
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.
