1 serving (85 grams) contains 15 calories, 1.4 grams of protein, 0.2 grams of fat, and 2.9 grams of carbohydrates.
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Nutrition Information
Calories |
10 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6.7 mg | 0% | |
| Total Carbohydrates | 1.9 g | 0% | |
| Dietary Fiber | 0.9 g | 3% | |
| Sugars | 0.5 g | ||
| protein | 0.9 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 24 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 129.3 mg | 2% | |
* 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 Salad lettuce
Salad lettuce, primarily cultivated for its crisp texture and mild taste, originates from the Mediterranean region and has become a staple across global cuisines, particularly in salads and sandwiches. This leafy green is composed of about 95% water, making it a hydrating, low-calorie food with just 5-15 calories per cup, depending on the variety. Salad lettuce is a rich source of vitamin K, which supports bone health, and provides smaller amounts of vitamin A, folate, and potassium. Romaine, butterhead, and iceberg are some popular varieties, each offering slight differences in texture and nutrient content.
Health Benefits
- Supports bone health due to its high vitamin K content, offering 60-75% of the daily value in one cup of romaine lettuce.
- Promotes eye health with vitamin A, providing approximately 20% of the daily value per cup.
- Aids hydration thanks to its high water content, contributing to overall fluid balance and skin health.
- May support cardiovascular health with folate, a nutrient that helps regulate homocysteine levels in the blood.
- Contains potassium, which can help maintain healthy blood pressure levels and muscle function.
Dietary Considerations
Selection and Storage
Store salad lettuce in the refrigerator, preferably in a loose, perforated bag to maintain freshness. Rinse thoroughly before use to remove any dirt or bacteria.
Common Questions About Salad lettuce Nutrition
Is salad lettuce high in protein?
Salad lettuce is not high in protein. On average, it contains only about 0.5-1 gram of protein per cup (approximately 36 grams for loose-leaf lettuce). It’s better known for its low calorie content and high water content than its protein levels.
Can I eat salad lettuce on a keto diet?
Yes, you can eat salad lettuce on a keto diet. With only about 1-2 grams of net carbs per cup, it’s a keto-friendly food that is low in carbohydrates and calories while offering essential micronutrients like vitamin A and vitamin K.
What are the health benefits of salad lettuce?
Salad lettuce is rich in vitamins such as A and K, which support eye health and blood clotting respectively. It is very low in calories (about 8 calories per cup) and high in water, helping with hydration and weight management. However, it may lack substantial macronutrients and should be paired with other nutrient-dense foods for a balanced meal.
How much salad lettuce should I use per serving?
A typical serving size of salad lettuce is about 2 cups (roughly 72 grams), which provides only around 16 calories. This amount is ideal as a base for salads or as a sandwich filler, but the portion can be adjusted depending on your appetite and dietary needs.
How does salad lettuce compare to spinach in terms of nutrition?
Compared to spinach, salad lettuce is lower in most nutrients, including iron, calcium, and folate. However, it is still a good source of vitamin A and vitamin K while being lighter in calories. Spinach is generally the more nutrient-dense option, but lettuce can still serve as a refreshing, low-calorie base for meals.
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.
