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Lettuce nutrition: calories, carbs, GI, protein, fiber, fats

Lettuce, green leaf, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Lettuce

Lettuce
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 32 (low)
Calories ⓘ Calories per 100-gram serving 15
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1.57 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup shredded (36 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. -3.1 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 16mg
TOP 10% Vitamin A ⓘHigher in Vitamin A content than 90% of foods
TOP 23% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 77% of foods
TOP 25% Vitamin C ⓘHigher in Vitamin C content than 75% of foods
TOP 31% Folate, food ⓘHigher in Folate, food content than 69% of foods
TOP 37% Beta Carotene ⓘHigher in Beta Carotene content than 63% of foods

Lettuce calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 15
Calories in 1 cup shredded 5 36 g
Calories in 1 head 54 360 g
Calories in 1 leaf inner 1 4.8 g
Calories in 1 leaf outer 4 24 g

Lettuce Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 11% 33% 10% 13% 18% 4% 5% 10% 33% 4% 8%
Calcium: 36 mg of 1,000 mg 4%
Iron: 0.86 mg of 8 mg 11%
Magnesium: 13 mg of 420 mg 3%
Phosphorus: 29 mg of 700 mg 4%
Potassium: 194 mg of 3,400 mg 6%
Sodium: 28 mg of 2,300 mg 1%
Zinc: 0.18 mg of 11 mg 2%
Copper: 0.029 mg of 1 mg 3%
Manganese: 0.25 mg of 2 mg 11%
Selenium: 0.6 µg of 55 µg 1%
Choline: 13.6 mg of 550 mg 2%

Mineral chart - relative view

Calcium
36 mg
TOP 40%
Manganese
0.25 mg
TOP 48%
Potassium
194 mg
TOP 60%
Iron
0.86 mg
TOP 65%
Magnesium
13 mg
TOP 77%
Sodium
28 mg
TOP 79%
Choline
13.6 mg
TOP 82%
Phosphorus
29 mg
TOP 84%
Zinc
0.18 mg
TOP 86%
Selenium
0.6 µg
TOP 88%
Copper
0.029 mg
TOP 89%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Vitamin A: 7405 IU of 5,000 IU 148%
Vitamin E : 0.22 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 9.2 mg of 90 mg 10%
Vitamin B1: 0.07 mg of 1 mg 6%
Vitamin B2: 0.08 mg of 1 mg 6%
Vitamin B3: 0.375 mg of 16 mg 2%
Vitamin B5: 0.134 mg of 5 mg 3%
Vitamin B6: 0.09 mg of 1 mg 7%
Folate: 38 µg of 400 µg 10%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 126.3 µg of 120 µg 105%

Vitamin chart - relative view

Vitamin A
7405 IU
TOP 10%
Vitamin C
9.2 mg
TOP 25%
Folate
38 µg
TOP 38%
Vitamin K
126.3 µg
TOP 42%
Vitamin B1
0.07 mg
TOP 62%
Vitamin B6
0.09 mg
TOP 67%
Vitamin B2
0.08 mg
TOP 73%
Vitamin E
0.22 mg
TOP 74%
Vitamin B3
0.375 mg
TOP 82%
Vitamin B5
0.134 mg
TOP 86%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 3% 93%
Protein:
Daily Value: 3%
1.36 g of 50 g
3%
Fats:
Daily Value: 0%
0.15 g of 65 g
0%
Carbs:
Daily Value: 1%
2.87 g of 300 g
1%
Water:
Daily Value: 5%
94.98 g of 2,000 g
5%
Other:
0.64 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 10% 17% 18% 9% 12% 5% 10% 12% 10%
Tryptophan: 9 mg of 280 mg 3%
Threonine: 59 mg of 1,050 mg 6%
Isoleucine: 84 mg of 1,400 mg 6%
Leucine: 79 mg of 2,730 mg 3%
Lysine: 84 mg of 2,100 mg 4%
Methionine: 16 mg of 1,050 mg 2%
Phenylalanine: 55 mg of 1,750 mg 3%
Valine: 70 mg of 1,820 mg 4%
Histidine: 22 mg of 700 mg 3%

Fat type information

19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g

Carbohydrate type breakdown

46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Lettuce

27% 45% 28%
Sugar: 0.78 g
Fiber: 1.3 g
Other: 0.79 g

All nutrients for Lettuce per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 15kcal 1% 98% 3.1 times less than OrangeOrange
Protein 1.36g 3% 82% 2.1 times less than BroccoliBroccoli
Fats 0.15g 0% 90% 222.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 9.2mg 10% 25% 5.8 times less than LemonLemon
Net carbs 1.57g N/A 67% 34.5 times less than ChocolateChocolate
Carbs 2.87g 1% 66% 9.8 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.86mg 11% 65% 3 times less than BeefBeef
Calcium 36mg 4% 40% 3.5 times less than MilkMilk
Potassium 194mg 6% 60% 1.3 times more than CucumberCucumber
Magnesium 13mg 3% 77% 10.8 times less than AlmondAlmond
Sugar 0.78g N/A 68% 11.5 times less than Coca-ColaCoca-Cola
Fiber 1.3g 5% 46% 1.8 times less than OrangeOrange
Copper 0.03mg 3% 89% 4.9 times less than ShiitakeShiitake
Zinc 0.18mg 2% 86% 35.1 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 29mg 4% 84% 6.3 times less than Chicken meatChicken meat
Sodium 28mg 1% 79% 17.5 times less than White BreadWhite Bread
Vitamin A 7405IU 148% 10% 2.3 times less than CarrotCarrot
Vitamin A RAE 370µg 41% 23%
Vitamin E 0.22mg 1% 74% 6.6 times less than KiwifruitKiwifruit
Selenium 0.6µg 1% 88%
Manganese 0.25mg 11% 48%
Vitamin B1 0.07mg 6% 62% 3.8 times less than Pea rawPea raw
Vitamin B2 0.08mg 6% 73% 1.6 times less than AvocadoAvocado
Vitamin B3 0.38mg 2% 82% 25.5 times less than Turkey meatTurkey meat
Vitamin B5 0.13mg 3% 86% 8.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.09mg 7% 67% 1.3 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 126.3µg 105% 42% 1.2 times more than BroccoliBroccoli
Folate 38µg 10% 38% 1.6 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.02g 0% 91% 294.8 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 94% 1633.2 times less than AvocadoAvocado
Polyunsaturated fat 0.08g N/A 87% 575.3 times less than WalnutWalnut
Tryptophan 0.01mg 0% 96% 33.9 times less than Chicken meatChicken meat
Threonine 0.06mg 0% 93% 12.2 times less than BeefBeef
Isoleucine 0.08mg 0% 91% 10.9 times less than Salmon rawSalmon raw
Leucine 0.08mg 0% 94% 30.8 times less than TunaTuna
Lysine 0.08mg 0% 92% 5.4 times less than TofuTofu
Methionine 0.02mg 0% 94% 6 times less than QuinoaQuinoa
Phenylalanine 0.06mg 0% 93% 12.1 times less than EggEgg
Valine 0.07mg 0% 93% 29 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 95% 34 times less than Turkey meatTurkey meat
Fructose 0.43g 1% 89% 13.7 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 15
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 28mg
1%
Total Carbohydrate 3g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 36mg 4%

Iron 1mg 13%

Potassium 194mg 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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Lettuce nutrition infographic

Lettuce nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.