1 serving (50 grams) contains 8 calories, 0.7 grams of protein, 0.1 grams of fat, and 1.4 grams of carbohydrates.
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Nutrition Information
Calories |
35.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 66.2 mg | 2% | |
| Total Carbohydrates | 6.9 g | 2% | |
| Dietary Fiber | 3.1 g | 11% | |
| Sugars | 1.9 g | ||
| protein | 3.3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 85.2 mg | 6% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 459.0 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
Source of Calories
About Lechuga
Lechuga, known in English as lettuce, is a leafy green vegetable widely used across global cuisines and believed to have originated in the Mediterranean region. It comes in several varieties, including romaine, iceberg, and butterhead, each with unique textures and flavors. Lechuga is low in calories, carbohydrates, and fat, making it an excellent choice for weight management. It is also rich in dietary fiber, essential for digestion, and contains vitamins and minerals such as calcium, iron, and vitamin C that support overall health. Lettuce is a staple ingredient in salads, wraps, and garnishes, offering versatility in both raw and cooked dishes. Its high water content helps with hydration, while its nutrient profile makes it a beneficial addition to balanced diets.
Health Benefits
- Supports strong bones due to its calcium content (36 mg per 100 g).
- Boosts immunity and skin health with vitamin C (9.2 mg per 100 g).
- Aids digestion and promotes satiety with dietary fiber (1.3 g per 100 g).
Dietary Considerations
Selection and Storage
Store lettuce in the refrigerator in a loosely closed plastic bag or container to maintain crispness and prevent wilting. Wash leaves thoroughly before use.
Common Questions About Lechuga Nutrition
Is lettuce high in protein?
Lettuce is not high in protein, as it contains only about 1.4 grams of protein per 100 grams. It is more commonly valued for its low calorie content and as a source of hydration and vitamins.
Can I eat lettuce on a keto diet?
Yes, lettuce is keto-friendly since it is very low in carbohydrates, with only 2.9 grams of carbs and 1.3 grams of fiber, resulting in 1.6 grams of net carbs per 100 grams. Its low carb profile makes it a great choice for salads or wraps on a keto diet.
What are the health benefits of eating lettuce?
Lettuce is a nutritious food that is low in calories (15 calories per 100 grams) and contains fiber, vitamins A and K, and small amounts of other nutrients like folate and manganese. It is hydrating and supports healthy digestion due to its fiber content.
How much lettuce should I eat in one serving?
A common serving size of lettuce is about 85 grams (approximately 3 cups of chopped lettuce), which contains roughly 13 calories, 1.2 grams of protein, and 2 grams of carbs. This portion is ideal for salads or as a base for meals.
How does lettuce compare to spinach nutritionally?
Lettuce has fewer calories and less protein compared to spinach, with 15 calories and 1.4 grams of protein per 100 grams versus spinach's 23 calories and 2.9 grams of protein. However, spinach provides more vitamins A and C, as well as iron and calcium, making it denser in nutrients overall.
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.
- Dietary Guidelines for Americans, 2020-2025US Department of Health and Human Services (HHS)Highlights the role of vegetables, including lettuce, in a balanced diet for overall health.
- Nutrient content and antioxidant properties of lettuce varietiesJournal of NutritionResearch study on the nutrient density and potential health benefits of various lettuce types.
- Vegetables and Fruits: The Dietary BasicsHarvard TH Chan School of Public HealthOverview of health benefits of vegetable consumption, including lettuce, and recommendations for daily intake.
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.
