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Lettuce nutrition, glycemic index, calories, net carbs & more

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)
Insulin index ⓘ
N/A
Calories
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)
90% Vitamin A
77% Vitamin A
75% Vitamin C
69% Folate, food
63% Carotene, beta
Explanation: The given food contains more Vitamin A than 90% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Vitamin C, Folate, food, and Carotene, beta.

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% 95%
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

0.02% 0.006% 0.082%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g

Carbohydrate type breakdown

0.36% 0.43%
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

0.78% 1.3% 0.79%
Sugar: 0.78 g
Fiber: 1.3 g
Other: 0.79 g

All nutrients for Lettuce per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 67% 1.57g 34.5 times less than Chocolate Chocolate
Protein 3% 82% 1.36g 2.1 times less than Broccoli Broccoli
Fats 0% 90% 0.15g 222.1 times less than Cheese Cheese
Carbs 1% 66% 2.87g 9.8 times less than Rice Rice
Calories 1% 98% 15kcal 3.1 times less than Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 1% 89% 0.43g 13.7 times less than Apple Apple
Sugar N/A 68% 0.78g 11.5 times less than Coca-Cola Coca-Cola
Fiber 5% 46% 1.3g 1.8 times less than Orange Orange
Calcium 4% 40% 36mg 3.5 times less than Milk Milk
Iron 11% 65% 0.86mg 3 times less than Beef Beef
Magnesium 3% 77% 13mg 10.8 times less than Almond Almond
Phosphorus 4% 84% 29mg 6.3 times less than Chicken meat Chicken meat
Potassium 6% 60% 194mg 1.3 times more than Cucumber Cucumber
Sodium 1% 79% 28mg 17.5 times less than White Bread White Bread
Zinc 2% 86% 0.18mg 35.1 times less than Beef Beef
Copper 3% 89% 0.03mg 4.9 times less than Shiitake Shiitake
Vitamin E 1% 74% 0.22mg 6.6 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 10% 25% 9.2mg 5.8 times less than Lemon Lemon
Vitamin B1 6% 62% 0.07mg 3.8 times less than Pea Pea
Vitamin B2 6% 73% 0.08mg 1.6 times less than Avocado Avocado
Vitamin B3 2% 82% 0.38mg 25.5 times less than Turkey meat Turkey meat
Vitamin B5 3% 86% 0.13mg 8.4 times less than Sunflower seed Sunflower seed
Vitamin B6 7% 67% 0.09mg 1.3 times less than Oat Oat
Folate 10% 38% 38µg 1.6 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 105% 42% 126.3µg 1.2 times more than Broccoli Broccoli
Tryptophan 0% 96% 0.01mg 33.9 times less than Chicken meat Chicken meat
Threonine 0% 93% 0.06mg 12.2 times less than Beef Beef
Isoleucine 0% 91% 0.08mg 10.9 times less than Salmon Salmon
Leucine 0% 94% 0.08mg 30.8 times less than Tuna Tuna
Lysine 0% 92% 0.08mg 5.4 times less than Tofu Tofu
Methionine 0% 94% 0.02mg 6 times less than Quinoa Quinoa
Phenylalanine 0% 93% 0.06mg 12.1 times less than Egg Egg
Valine 0% 93% 0.07mg 29 times less than Soybean Soybean
Histidine 0% 95% 0.02mg 34 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 91% 0.02g 294.8 times less than Beef Beef
Monounsaturated Fat N/A 94% 0.01g 1633.2 times less than Avocado Avocado
Polyunsaturated fat N/A 87% 0.08g 575.3 times less than Walnut Walnut

Check out similar food or compare with current

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.