1 serving (85 grams) contains 15 calories, 1.3 grams of protein, 0.2 grams of fat, and 2.9 grams of carbohydrates.
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Nutrition Information
Calories |
10 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 1.9 g | 0% | |
| Dietary Fiber | 0.7 g | 2% | |
| Sugars | 0.3 g | ||
| protein | 0.9 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 12 mg | 0% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 129.3 mg | 2% | |
* 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 Green leaf lettuce
Green leaf lettuce (Lactuca sativa) is a leafy vegetable that is commonly consumed in salads and sandwiches around the world. Originating from the Mediterranean region, this versatile lettuce is prized in cuisines such as American, European, and Middle Eastern. Green leaf lettuce is low in calories and provides essential nutrients like vitamins A, K, and C, along with folate and small amounts of manganese and potassium. It is also high in water content, which contributes to its crisp texture and hydrating properties. As part of a balanced diet, green leaf lettuce is valued for its antioxidant content and its role in promoting overall wellness due to its low energy density and nutrient-rich profile.
Health Benefits
- Supports eye health due to its high vitamin A content (361 IU per 100g).
- Promotes bone health through its vitamin K content (73.5 mcg per 100g), aiding calcium regulation.
- Boosts immune function with its vitamin C content (9 mg per 100g).
- Contributes to hydration due to its water content, constituting over 95% of its weight.
- Provides dietary fiber that aids in digestion and maintaining gut health.
Dietary Considerations
Selection and Storage
Store unwashed leaves in a plastic bag or container in the refrigerator for up to one week. For optimal freshness, keep the lettuce dry and only wash it before consumption.
Common Questions About Green leaf lettuce Nutrition
What is the nutritional content of green leaf lettuce?
Green leaf lettuce is very low in calories, with only 5 calories per cup (36g). It provides 0.5g of protein, 0.1g of fat, and 1g of carbohydrates, including 0.5g of fiber. It is also a good source of Vitamin A, offering about 53% of the daily recommended intake in a one-cup serving.
Can I eat green leaf lettuce on a keto diet?
Yes, green leaf lettuce is suitable for a keto diet as it is very low in carbohydrates, containing only 1g of carbs and 0.5g of net carbs per cup. It serves as a great low-carb base for salads or wraps.
What are the health benefits of green leaf lettuce?
Green leaf lettuce is rich in antioxidants, particularly Vitamin A and beta-carotene, which support eye health and the immune system. It's also hydrating due to its high water content and contributes to daily fiber intake, promoting better digestion.
What is a recommended portion size for green leaf lettuce?
A common portion size for green leaf lettuce is 1 to 2 cups, which provides fewer than 10 calories and contributes to a balanced meal without significantly increasing caloric intake. This amount is suitable for salads or as a side dish.
How does green leaf lettuce compare to romaine lettuce?
Green leaf lettuce is slightly more delicate and milder in flavor compared to crisp and sturdy romaine lettuce. Both are low in calories and rich in Vitamin A, but romaine has a higher content of folate and Vitamin K, while green leaf lettuce is easier to use in wraps or lighter salads.
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.
- Vitamin K: Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsExplains the role of vitamin K, which is found in green leaf lettuce, in bone health and blood clotting.
- 2020-2025 Dietary Guidelines for AmericansU.S. Department of Agriculture and U.S. Department of Health and Human ServicesIncludes recommendations on incorporating leafy greens like green leaf lettuce as part of a healthy dietary pattern.
- Carotenoid composition of green leafy vegetablesAmerican Journal of Clinical NutritionExamines the carotenoid content of green leafy vegetables like green leaf lettuce, key for eye and skin health.
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.
