1 serving (50 grams) contains 15 calories, 1.0 grams of protein, 0.2 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
71.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 47.6 mg | 2% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 571.4 mg | 12% | |
* 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 Lettuce wrap
Lettuce wraps are a versatile dish that originated from East and Southeast Asian cuisines, though they are now widely popular in Western diets as well. Typically, fresh lettuce leaves serve as a low-calorie alternative to bread or tortillas for wrapping proteins, vegetables, or grains. They are light, hydrating, and rich in micronutrients depending on the lettuce variety, such as romaine or butterhead. Lettuce is predominantly composed of water (around 95%) with small amounts of fiber, vitamins A, C, K, and folate. Its high water content makes it refreshing and filling while ensuring the wrap remains low-calorie. This dish is suitable for various dietary preferences, including low-carb, gluten-free, and ketogenic diets when paired with appropriate fillings.
Health Benefits
- Rich in vitamin K, lettuce supports bone health and helps with blood clotting processes.
- Contains folate, a B-vitamin essential for DNA synthesis and cell repair, particularly beneficial for pregnant individuals.
- High water content aids in hydration and supports skin health by maintaining moisture levels.
- Vitamin A in lettuce promotes healthy vision and supports immune function.
- Provides small amounts of dietary fiber, promoting digestion and satiety.
Dietary Considerations
Selection and Storage
Store whole lettuce leaves in the refrigerator, ideally in a breathable bag or container with a paper towel to absorb excess moisture. Wash and dry thoroughly before use to maintain freshness and crispness.
Common Questions About Lettuce wrap Nutrition
Is lettuce wrap low in calories?
Yes, lettuce wraps are very low in calories. On average, one large lettuce leaf contains approximately 5-10 calories, depending on the type of lettuce used (such as iceberg, romaine, or butter lettuce), making it a great option for calorie-conscious meals.
Can I eat lettuce wraps on a keto diet?
Yes, lettuce wraps are an excellent choice for a keto diet. Lettuce is naturally very low in carbohydrates, with around 1-2 grams of net carbs per large leaf, making it a great alternative to bread or tortillas in keto-friendly meals.
What are the health benefits of eating lettuce wraps?
Lettuce wraps provide a healthy alternative to processed or high-carb items like bread and tortillas. Lettuce is rich in water content, vitamins A and K, and contains fiber, which can aid in digestion. However, the overall health benefits depend on the fillings or toppings you use in the wrap.
How many lettuce wraps should I eat for a meal?
The number of lettuce wraps you should eat depends on portion size and the fillings used. Generally, 3-4 wraps filled with a balance of protein, vegetables, and healthy fats makes for a nutritious meal. Adjust portions based on appetite and caloric needs.
How does a lettuce wrap compare to a tortilla wrap?
Lettuce wraps are significantly lower in calories and carbohydrates compared to traditional tortilla wraps. While a standard tortilla may have 100-150 calories and 15-20 grams of carbs, a lettuce leaf contains just 5-10 calories and 1-2 grams of carbs, making it a lighter and healthier option for those monitoring their intake.
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 & USDAOffers dietary recommendations emphasizing the consumption of vegetables like lettuce for overall 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.
