Red leaf lettuce nutrition: calories, carbs, GI, protein, fiber, fats
Lettuce, red leaf, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Red leaf lettuce
Calories ⓘ Calories per 100-gram serving | 16 |
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1.36 grams |
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 NLEA serving (85 grams) |
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -3 (alkaline) |
Vitamin A ⓘHigher in Vitamin A content than 90% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 77% of foods
Folate, food ⓘHigher in Folate, food content than 68% of foods
Vitamin C ⓘHigher in Vitamin C content than 68% of foods
Beta Carotene ⓘHigher in Beta Carotene content than 63% of foods
Red leaf lettuce calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 16 | |
Calories in 1 cup shredded | 4 | 28 g |
Calories in 1 leaf inner | 0 | 2.6 g |
Calories in 1 leaf outer | 3 | 17 g |
Calories in 1 head | 49 | 309 g |
Calories in 1 NLEA serving | 14 | 85 g |
Mineral coverage chart
Calcium:
33 mg of 1,000 mg
3%
Iron:
1.2 mg of 8 mg
15%
Magnesium:
12 mg of 420 mg
3%
Phosphorus:
28 mg of 700 mg
4%
Potassium:
187 mg of 3,400 mg
6%
Sodium:
25 mg of 2,300 mg
1%
Zinc:
0.2 mg of 11 mg
2%
Copper:
0.028 mg of 1 mg
3%
Manganese:
0.203 mg of 2 mg
9%
Selenium:
1.5 µg of 55 µg
3%
Choline:
11.8 mg of 550 mg
2%
Mineral chart - relative view
Calcium
33 mg
TOP 42%
Manganese
0.203 mg
TOP 51%
Iron
1.2 mg
TOP 54%
Potassium
187 mg
TOP 62%
Selenium
1.5 µg
TOP 79%
Magnesium
12 mg
TOP 79%
Sodium
25 mg
TOP 80%
Choline
11.8 mg
TOP 84%
Zinc
0.2 mg
TOP 85%
Phosphorus
28 mg
TOP 85%
Copper
0.028 mg
TOP 90%
Vitamin coverage chart
Vitamin A:
7492 IU of 5,000 IU
150%
Vitamin E :
0.15 mg of 15 mg
1%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
3.7 mg of 90 mg
4%
Vitamin B1:
0.064 mg of 1 mg
5%
Vitamin B2:
0.077 mg of 1 mg
6%
Vitamin B3:
0.321 mg of 16 mg
2%
Vitamin B5:
0.144 mg of 5 mg
3%
Vitamin B6:
0.1 mg of 1 mg
8%
Folate:
36 µg of 400 µg
9%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
140.3 µg of 120 µg
117%
Vitamin chart - relative view
Vitamin A
7492 IU
TOP 10%
Vitamin C
3.7 mg
TOP 32%
Folate
36 µg
TOP 39%
Vitamin K
140.3 µg
TOP 42%
Vitamin B1
0.064 mg
TOP 64%
Vitamin B6
0.1 mg
TOP 65%
Vitamin B2
0.077 mg
TOP 74%
Vitamin E
0.15 mg
TOP 81%
Vitamin B3
0.321 mg
TOP 83%
Vitamin B5
0.144 mg
TOP 85%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.33 g of 50 g
3%
Fats:
Daily Value: 0%
0.22 g of 65 g
0%
Carbs:
Daily Value: 1%
2.26 g of 300 g
1%
Water:
Daily Value: 5%
95.64 g of 2,000 g
5%
Other:
0.55 g
Protein quality breakdown
Tryptophan:
22 mg of 280 mg
8%
Threonine:
48 mg of 1,050 mg
5%
Isoleucine:
38 mg of 1,400 mg
3%
Leucine:
70 mg of 2,730 mg
3%
Lysine:
45 mg of 2,100 mg
2%
Methionine:
16 mg of 1,050 mg
2%
Phenylalanine:
67 mg of 1,750 mg
4%
Valine:
48 mg of 1,820 mg
3%
Histidine:
19 mg of 700 mg
3%
Fat type information
Saturated Fat:
0.017 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.072 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0 g
Glucose:
0.2 g
Fructose:
0.28 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Red leaf lettuce
Sugar:
0.48 g
Fiber:
0.9 g
Other:
0.88 g
All nutrients for Red leaf lettuce per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 16kcal | 1% | 98% | 2.9 times less than Orange |
Protein | 1.33g | 3% | 82% | 2.1 times less than Broccoli |
Fats | 0.22g | 0% | 87% | 151.4 times less than Cheddar Cheese |
Vitamin C | 3.7mg | 4% | 32% | 14.3 times less than Lemon |
Net carbs | 1.36g | N/A | 68% | 39.8 times less than Chocolate |
Carbs | 2.26g | 1% | 67% | 12.5 times less than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Iron | 1.2mg | 15% | 54% | 2.2 times less than Beef broiled |
Calcium | 33mg | 3% | 42% | 3.8 times less than Milk |
Potassium | 187mg | 6% | 62% | 1.3 times more than Cucumber |
Magnesium | 12mg | 3% | 79% | 11.7 times less than Almond |
Sugar | 0.48g | N/A | 71% | 18.7 times less than Coca-Cola |
Fiber | 0.9g | 4% | 51% | 2.7 times less than Orange |
Copper | 0.03mg | 3% | 90% | 5.1 times less than Shiitake |
Zinc | 0.2mg | 2% | 85% | 31.6 times less than Beef broiled |
Starch | 0g | 0% | 100% | N/A |
Phosphorus | 28mg | 4% | 85% | 6.5 times less than Chicken meat |
Sodium | 25mg | 1% | 80% | 19.6 times less than White Bread |
Vitamin A | 7492IU | 150% | 10% | 2.2 times less than Carrot |
Vitamin A RAE | 375µg | 42% | 23% | |
Vitamin E | 0.15mg | 1% | 81% | 9.7 times less than Kiwifruit |
Selenium | 1.5µg | 3% | 79% | |
Manganese | 0.2mg | 9% | 51% | |
Vitamin B1 | 0.06mg | 5% | 64% | 4.2 times less than Pea raw |
Vitamin B2 | 0.08mg | 6% | 74% | 1.7 times less than Avocado |
Vitamin B3 | 0.32mg | 2% | 83% | 29.8 times less than Turkey meat |
Vitamin B5 | 0.14mg | 3% | 85% | 7.8 times less than Sunflower seed |
Vitamin B6 | 0.1mg | 8% | 65% | 1.2 times less than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 140.3µg | 117% | 42% | 1.4 times more than Broccoli |
Folate | 36µg | 9% | 39% | 1.7 times less than Brussels sprout |
Trans Fat | 0g | N/A | 100% | N/A |
Saturated Fat | 0.02g | 0% | 92% | 346.8 times less than Beef broiled |
Monounsaturated Fat | 0.01g | N/A | 94% | 1959.8 times less than Avocado |
Polyunsaturated fat | 0.07g | N/A | 88% | 655.2 times less than Walnut |
Tryptophan | 0.02mg | 0% | 92% | 13.9 times less than Chicken meat |
Threonine | 0.05mg | 0% | 94% | 15 times less than Beef broiled |
Isoleucine | 0.04mg | 0% | 95% | 24.1 times less than Salmon raw |
Leucine | 0.07mg | 0% | 94% | 34.7 times less than Tuna Bluefin |
Lysine | 0.05mg | 0% | 95% | 10 times less than Tofu |
Methionine | 0.02mg | 0% | 94% | 6 times less than Quinoa |
Phenylalanine | 0.07mg | 0% | 93% | 10 times less than Egg |
Valine | 0.05mg | 0% | 95% | 42.3 times less than Soybean raw |
Histidine | 0.02mg | 0% | 95% | 39.4 times less than Turkey meat |
Fructose | 0.28g | 0% | 90% | 21.1 times less than Apple |
Omega-3 - EPA | 0g | N/A | 100% | N/A |
Omega-3 - DHA | 0g | N/A | 100% | N/A |
Omega-3 - DPA | 0g | N/A | 100% | N/A |
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 16
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 25mg
1%
Total Carbohydrate
2g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
33mg
3%
Iron
1mg
13%
Potassium
187mg
6%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Red leaf lettuce nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.