Lettuce boats

Appetizer

Item Rating: 85/100

1 serving (50 grams) contains 10 calories, 0.5 grams of protein, 0.1 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		47.6
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		23.8 mg	1%
Total Carbohydrates		9.5 g	3%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		71.4 mg	5%
Iron		1.4 mg	7%
Potassium		476.2 mg	10%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (8.6%)

Protein: 9 cal (18.4%)

Carbs: 38 cal (72.9%)

About Lettuce boats

Lettuce boats are a versatile dish made by using crisp lettuce leaves as a low-carbohydrate alternative to bread or wraps, often filled with proteins, vegetables, and sauces. Originating from health-conscious cooking trends, they are prominent in Western and Asian-inspired cuisines. Lettuce, the core ingredient, is low in calories (5–10 calories per leaf depending on size), rich in water content, and offers small amounts of essential nutrients such as vitamin K, vitamin A, and folate. Depending on the fillings, the boats can be tailored for various dietary preferences, making them a wholesome, customizable meal or snack option.

Health Benefits

• Lettuce in these boats provides vitamin K, which supports healthy blood clotting and bone health.
• The high water content in lettuce promotes hydration and aids in digestion.
• Fillings like lean meats, beans, or tofu in lettuce boats can deliver quality protein, essential for muscle repair and growth.
• Vitamin A found in lettuce contributes to healthy vision and immune function.
• Folate in lettuce supports cell division and DNA synthesis, crucial for overall cellular health.

Dietary Considerations

Allergens: Contains varies by filling (e.g., soy, nuts, dairy, shellfish)

Suitable for: Gluten-free, low-carb, paleo, vegan (if plant-based fillings used)

Not suitable for: Individuals allergic to specific fillings (e.g., nuts, dairy) or sensitive to raw greens

Selection and Storage

Store fresh lettuce in the refrigerator in a breathable bag or container to maintain crispness. Prepare just before serving to prevent wilting, and ensure fillings are refrigerated separately until assembly.

Common Questions About Lettuce boats Nutrition

What is the nutritional value of lettuce boats?

Lettuce boats are extremely low in calories, with one boat (using a large romaine or butter lettuce leaf) containing approximately 5-10 calories. They are very low in protein (<1g per leaf) and fat but are a great source of vitamins A and K. They also provide small amounts of folate and fiber.

Are lettuce boats suitable for a keto or low-carb diet?

Yes, lettuce boats are an excellent option for a keto or low-carb diet. Lettuce is naturally very low in carbohydrates, with one large leaf containing less than 1g of net carbs, making it a perfect base for keto-friendly fillings like meats, cheeses, or avocado.

What are the potential health benefits or concerns of eating lettuce boats?

Lettuce boats are a healthy, low-calorie way to increase your vegetable intake and add fiber to your diet. They are nutrient-dense while being very low in calories. A potential concern could be the risk of foodborne illnesses if the lettuce isn't washed properly, so it's essential to rinse the leaves thoroughly before use.

How many lettuce boats should I eat in one serving?

A serving of lettuce boats depends on the fillings used. Typically, 3-4 boats made with large lettuce leaves and filled with a balanced mix of protein, vegetables, and healthy fats can make a satisfying, low-calorie meal. Adjust portions based on your hunger and dietary needs.

How do lettuce boats compare to using bread or tortillas?

Lettuce boats are significantly lower in calories and carbohydrates compared to bread or tortillas. For example, one large lettuce leaf has 5-10 calories and under 1g of carbs, while a single slice of bread can have 70-100 calories and 15-20g of carbs. Lettuce boats are ideal for those looking for a lighter or gluten-free alternative.

Data Sources & Scientific References