Lettuce leaf

Vegetable

Item Rating: 85/100

1 serving (15 grams) contains 2 calories, 0.2 grams of protein, 0.0 grams of fat, and 0.4 grams of carbohydrates.

Nutrition Information

1 cup (30g)

Calories		4
% Daily Value*
Total Fat		0.1 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4 mg	0%
Total Carbohydrates		0.8 g	0%
	Dietary Fiber	0.4 g	1%
	Sugars	0.2 g
protein		0.4 g	0%
Vitamin D		0 mcg	0%
Calcium		14 mg	1%
Iron		0.2 mg	1%
Potassium		60 mg	1%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 0 cal (15.8%)

Protein: 1 cal (28.1%)

Carbs: 3 cal (56.1%)

About Lettuce leaf

Lettuce leaf, widely known for its crisp texture and mild flavor, originates from the Lactuca sativa plant, which is believed to have been first cultivated in ancient Egypt. It is now a staple in global cuisines, particularly in salads, sandwiches, and wraps. Lettuce is highly nutritious and low in calories, primarily composed of water (95%) and containing small amounts of vitamins like vitamin K, vitamin A, and folate. It also provides dietary fiber and minerals like potassium and calcium, which contribute to its health benefits. Different varieties such as romaine, iceberg, and butterhead offer slightly varying textures and nutrient profiles. Due to its light caloric density and nutrient richness, lettuce is often a favored choice in healthy eating patterns such as Mediterranean and plant-based diets.

Health Benefits

• Supports bone health thanks to vitamin K, which plays a key role in calcium regulation and bone metabolism.
• Promotes eye health due to its vitamin A content, which is essential for maintaining healthy vision and preventing age-related eye disorders.
• Aids hydration as lettuce is composed primarily of water (95%), making it a great addition to increase daily water intake.
• Contributes to heart health by providing potassium, which helps regulate blood pressure and supports cardiovascular functions.
• Enhances digestion due to its fiber content, promoting regular bowel movements and maintaining gut health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, low-calorie diet, gluten-free diet, mediterranean diet

Selection and Storage

Store lettuce leaves in the refrigerator, ideally within a ventilated plastic bag or container lined with paper towels to maintain crispness and prevent wilt. Wash thoroughly before use.

Common Questions About Lettuce leaf Nutrition

Is lettuce leaf high in protein?

Lettuce leaf is not high in protein, as it contains only about 0.5 grams of protein per 100 grams. It is primarily composed of water (around 95%) and serves as a low-calorie, hydrating food rather than a protein source.

Can I eat lettuce leaf on a keto diet?

Yes, lettuce leaf is suitable for a keto diet as it is extremely low in carbohydrates, containing only about 1-2 grams of net carbs per 100 grams. It can be used as a low-carb substitute for wraps or bread in keto recipes.

What are the health benefits of eating lettuce leaf?

Lettuce leaf is low in calories and rich in vitamins like vitamin K (95% of the Daily Value per 100 grams) and vitamin A (15% of the DV). It is also a good source of fiber, which supports digestion, and its high water content can aid in hydration and weight management.

How much lettuce leaf should I eat per serving?

A typical serving of lettuce leaf is about 1-2 cups (approximately 50 grams), providing only about 10 calories. You can adjust the portion size based on your specific dietary needs without significantly affecting calorie intake.

How does lettuce leaf compare to spinach in nutrition?

Compared to spinach, lettuce leaf has fewer nutrients overall. For example, spinach offers significantly more iron and calcium, while lettuce leaf primarily provides vitamin K and hydration. Spinach is better for those seeking nutrient density, while lettuce is an excellent low-calorie, mild-flavored option.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Vegetables

   U.S. Department of Health and Human Services

   Outlines the role of vegetables, including lettuce, in a balanced diet and their associated health benefits.

   View source →
2. Nutritional Composition and Antioxidant Properties of Lettuce

   Journal of Food Composition and Analysis

   Examines the nutritional value, vitamins, and antioxidant properties of lettuce varieties, focusing on their health benefits.

   View source →
3. Lettuce: Nutritional Facts and Benefits

   University of Maine Cooperative Extension

   Highlights the nutritional profile of lettuce and its role in promoting health through diet.

   View source →