Stir-fried lettuce

Side Dish

Item Rating: 81/100

1 serving (150 grams) contains 50 calories, 2.0 grams of protein, 3.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		79.4
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		317.5 mg	13%
Total Carbohydrates		7.9 g	2%
	Dietary Fiber	3.2 g	11%
	Sugars	3.2 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.6 mg	8%
Potassium		317.5 mg	6%

* 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 carbs

Source of Calories

Fat: 43 cal (49.3%)

Protein: 12 cal (14.6%)

Carbs: 31 cal (36.1%)

About Stir-fried lettuce

Stir-fried lettuce is a simple yet flavorful dish predominantly featured in East Asian cuisines, particularly Chinese cooking. Quick-cooked in a wok with ingredients like garlic, oil, and soy sauce, this dish elevates lettuce from a raw salad staple to a warm, savory side. Lettuce is naturally low in calories and rich in water content, making it hydrating and ideal for light meals. Though stir-frying reduces some heat-sensitive nutrients, such as vitamin C, lettuce still retains dietary fiber, folate, and small amounts of vitamin A and K, contributing to its nutritional value. The dish complements an array of mains and is highly adaptable, with varying seasonings based on regional preferences.

Health Benefits

• Supports hydration due to lettuce's high water content (~95%).
• Boosts digestive health, as lettuce provides dietary fiber (1.5g per 100g raw).
• Promotes strong bones with vitamin K (approximately 24.1 mcg per 100g in raw lettuce).

Dietary Considerations

Allergens: Contains soy (if using soy sauce), garlic (common sensitivity)

Suitable for: Vegan, vegetarian, low-calorie diets

Not suitable for: Gluten-free diet (if soy sauce contains wheat), low-sodium diets (due to soy sauce or added salt)

Selection and Storage

Store raw lettuce in the refrigerator in a sealed container for 3-5 days. Stir-fried leftovers should be refrigerated and consumed within 2 days for freshness.

Common Questions About Stir-fried lettuce Nutrition

Is stir-fried lettuce high in protein?

Stir-fried lettuce is not high in protein. Lettuce contains only about 1 gram of protein per cup in its raw state, and stir-frying does not significantly increase this content. It is better known for being low in calories and rich in vitamins like A and K.

Can I eat stir-fried lettuce on a keto diet?

Yes, stir-fried lettuce is compatible with a keto diet. Lettuce is naturally low in carbs, with roughly 2 grams of net carbs per cup of raw lettuce, and stir-frying it with healthy fats like olive oil or butter makes it an excellent keto-friendly option.

What are the health benefits or concerns of eating stir-fried lettuce?

Stir-fried lettuce provides antioxidants and vitamins like A, K, and C, which are beneficial for skin, eye health, and immune function. However, stir-frying at high heat can reduce some water-soluble nutrients like vitamin C. Using minimal oil and moderate heat is recommended for preserving its nutritional quality.

How much stir-fried lettuce should I serve per person?

A serving size of 1 to 2 cups of stir-fried lettuce per person is recommended, depending on the meal context and individual's calorie goals. This portion provides essential vitamins while keeping the dish light and low-calorie.

How does stir-fried lettuce compare to raw lettuce nutritionally?

Stir-fried lettuce has a slightly reduced vitamin C content compared to raw lettuce due to the cooking process. However, it can retain fat-soluble vitamins like A and K, especially if cooked with oil. Stir-frying also adds flavor and makes the lettuce more tender, which some people may prefer.

Data Sources & Scientific References