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Lettuce nutrition, glycemic index, calories and serving size

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)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-3.1 (alkaline)
Calories
15
90% Vitamin A
77% Vitamin A, RAE
75% Vitamin C
69% Folate, food
63% Carotene, beta
Explanation: This food contains more Vitamin A than 90% of foods. More importantly, although there are several foods (10%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Vitamin A, RAE, Vitamin C, Folate, food and Carotene, beta

Lettuce Glycemic index (GI)

32
Similar food data
38 Tomato Tomato
15 Cucumber Cucumber
45 Cabbage Cabbage

Lettuce nutrition infographic

Lettuce nutrition infographic
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Macronutrients chart

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

NEW NUTRITION FACTS LABEL

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

Calcium 36mg 4%

Iron 1mg 6%

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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 36 mg of 1,000 mg 4%
Iron: 0.86 mg of 18 mg 5%
Magnesium: 13 mg of 400 mg 3%
Phosphorus: 29 mg of 1,000 mg 3%
Potassium: 194 mg of 3,500 mg 6%
Sodium: 28 mg of 2,400 mg 1%
Zinc: 0.18 mg of 15 mg 1%
Copper: 0.029 mg of 2 mg 1%
Manganese: 0.25 mg of 2 mg 13%
Selenium: 0.6 µg of 70 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 mg
TOP 88%
Copper
0.029 mg
TOP 89%

Vitamin coverage chart

Vitamin A: 7405 IU of 5,000 IU 148%
Vitamin E : 0.22 mg of 20 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 9.2 mg of 60 mg 15%
Vitamin B1: 0.07 mg of 2 mg 5%
Vitamin B2: 0.08 mg of 2 mg 5%
Vitamin B3: 0.375 mg of 20 mg 2%
Vitamin B5: 0.134 mg of 10 mg 1%
Vitamin B6: 0.09 mg of 2 mg 5%
Folate, total: 38 µg of 400 µg 10%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 126.3 µg of 80 µg 158%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
7405 µg
TOP 10%
Vitamin C
9.2 µg
TOP 25%
Folate, total
38 µg
TOP 38%
Vitamin K
126.3 µg
TOP 42%
Vitamin B1
0.07 µg
TOP 62%
Vitamin B6
0.09 µg
TOP 67%
Vitamin B2
0.08 µg
TOP 73%
Vitamin E
0.22 µg
TOP 74%
Vitamin B3
0.375 µg
TOP 82%
Vitamin B5
0.134 µg
TOP 86%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

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

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

Carbohyrates breakdown for Lettuce

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

Sugars: 0.78 g
Fiber: 1.3 g

All nutrients for Lettuce per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 3% 82% 1.36g 2.1 times less than Broccoli
Fats 0% 90% 0.15g 222.1 times less than Cheese
Carbs 1% 66% 2.87g 9.8 times less than Rice
Calories 1% 98% 15kcal 3.1 times less than Orange
Starch 0% 100% 0g N/A
Fructose 1% 89% 0.43g 13.7 times less than Apple
Sugars 1% 68% 0.78g 11.5 times less than Coca-Cola
Fiber 3% 46% 1.3g 1.8 times less than Orange
Calcium 4% 40% 36mg 3.5 times less than Milk
Iron 5% 65% 0.86mg 3 times less than Beef
Magnesium 3% 77% 13mg 10.8 times less than Kidney bean
Phosphorus 4% 84% 29mg 6.3 times less than Chicken meat
Potassium 4% 60% 194mg 1.3 times more than Cucumber
Sodium 1% 79% 28mg 17.5 times less than White Bread
Zinc 2% 86% 0.18mg 35.1 times less than Beef
Copper 0% 89% 0.03mg 4.9 times less than Shiitake
Vitamin A 148% 10% 7405IU 2.3 times less than Carrot
Vitamin E 1% 74% 0.22mg 6.6 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 10% 25% 9.2mg 5.8 times less than Lemon
Vitamin B1 5% 62% 0.07mg 3.8 times less than Pea
Vitamin B2 5% 73% 0.08mg 1.6 times less than Avocado
Vitamin B3 2% 82% 0.38mg 25.5 times less than Turkey meat
Vitamin B5 1% 86% 0.13mg 8.4 times less than Sunflower seed
Vitamin B6 5% 67% 0.09mg 1.3 times less than Oat
Folate, total 10% 38% 38µg 1.6 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 158% 42% 126.3µg 1.2 times more than Broccoli
Folic acid (B9) 0% 100% 0µg N/A
Tryptophan 0% 96% 0.01mg 33.9 times less than Chicken meat
Threonine 0% 93% 0.06mg 12.2 times less than Beef
Isoleucine 0% 91% 0.08mg 10.9 times less than Salmon
Leucine 0% 94% 0.08mg 30.8 times less than Tuna
Lysine 0% 92% 0.08mg 5.4 times less than Tofu
Methionine 0% 94% 0.02mg 6 times less than Quinoa
Phenylalanine 0% 94% 0.06mg 12.1 times less than Egg
Valine 0% 93% 0.07mg 29 times less than Soybean
Histidine 0% 95% 0.02mg 34 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 91% 0.02g 294.8 times less than Beef
Monounsaturated Fat 0% 94% 0.01g 1633.2 times less than Avocado
Polyunsaturated fat 0% 87% 0.08g 575.3 times less than Walnut

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 seperately if present) is the USDA's FoodCentral. The exact link of 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.