1 serving (50 grams) contains 8 calories, 0.6 grams of protein, 0.1 grams of fat, and 1.5 grams of carbohydrates.
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Nutrition Information
Calories |
16 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 3 g | 1% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 1 g | ||
| protein | 1.2 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 36 mg | 2% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 250 mg | 5% | |
* 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 Outer lettuce leaves
Outer lettuce leaves, typically the darker, more textured leaves on the outermost part of the lettuce head, are often discarded but hold significant nutritional value. Lettuce, believed to have originated in the Mediterranean region, is a staple in numerous global cuisines, from salads in Western dishes to wraps in Asian cooking. Outer lettuce leaves tend to be more nutrient-dense than the inner leaves, offering a rich source of vitamins A and K, as well as fiber. They are also low in calories, making them ideal for weight-conscious diets. With their more earthy and slightly bitter flavor, these leaves are versatile in cooking or raw preparation.
Health Benefits
- Rich in vitamin A, which supports eye health and a strong immune system.
- Provides vitamin K, vital for blood clotting and maintaining strong bones.
- Contains dietary fiber, aiding digestion and promoting a healthy gut microbiome.
- Offers antioxidants like beta-carotene, which help combat cellular damage caused by free radicals.
- Low in calories but high in water content, making them hydrating and suitable for weight management.
Dietary Considerations
Selection and Storage
Store outer lettuce leaves in a sealed container or plastic bag in the refrigerator to prevent wilting, ideally consuming them within 5–7 days for maximum freshness.
Common Questions About Outer lettuce leaves Nutrition
Are outer lettuce leaves high in protein?
Outer lettuce leaves are not high in protein, as they typically contain only about 0.6 grams of protein per 100 grams. They are more valued for their low calorie content and high water composition rather than their protein levels.
Can I eat outer lettuce leaves on a keto diet?
Yes, outer lettuce leaves are keto-friendly due to their very low carb content, which is approximately 2-3 grams of carbs per 100 grams. They are a great low-calorie, low-carb option to incorporate into your keto meals.
What are the health benefits of outer lettuce leaves?
Outer lettuce leaves are rich in vitamins like vitamin A and K, and provide small amounts of calcium and iron. They are also high in fiber, aiding digestion, and have antioxidant properties that support overall health. However, they must be washed thoroughly to remove potential pesticide residues.
How much outer lettuce leaves should I eat in a serving?
A typical serving size of outer lettuce leaves is about 1 cup (approximately 55 grams), which provides around 10 calories, 0.1 grams of fat, and 1-2 grams of fiber. This amount is ideal for adding bulk to salads or using as wraps without adding excessive calories.
Are outer lettuce leaves better than iceberg lettuce for salads?
Outer lettuce leaves, especially from leafy varieties like romaine or green leaf lettuce, are more nutritious than iceberg lettuce. They contain higher levels of vitamins A, K, and folate, while iceberg lettuce is mostly water and lower in nutrients. Outer leaves also offer a deeper flavor and texture that works well in 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.
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.
