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
| 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 |
Vitamin A ⓘHigher in Vitamin A content than 90% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 77% of foods
Vitamin C ⓘHigher in Vitamin C content than 75% of foods
Folate, food ⓘHigher in Folate, food content than 69% of foods
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.
Mineral coverage chart
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:
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
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:
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
Carbohydrate type breakdown
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
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 Orange
|
| Protein | 1.36g | 3% | 82% |
2.1 times less than Broccoli
|
| Fats | 0.15g | 0% | 90% |
222.1 times less than Cheddar Cheese
|
| Vitamin C | 9.2mg | 10% | 25% |
5.8 times less than Lemon
|
| Net carbs | 1.57g | N/A | 67% |
34.5 times less than Chocolate
|
| Carbs | 2.87g | 1% | 66% |
9.8 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.86mg | 11% | 65% |
3 times less than Beef
|
| Calcium | 36mg | 4% | 40% |
3.5 times less than Milk
|
| Potassium | 194mg | 6% | 60% |
1.3 times more than Cucumber
|
| Magnesium | 13mg | 3% | 77% |
10.8 times less than Almond
|
| Sugar | 0.78g | N/A | 68% |
11.5 times less than Coca-Cola
|
| Fiber | 1.3g | 5% | 46% |
1.8 times less than Orange
|
| Copper | 0.03mg | 3% | 89% |
4.9 times less than Shiitake
|
| Zinc | 0.18mg | 2% | 86% |
35.1 times less than Beef
|
| Starch | 0g | 0% | 100% |
N/A
|
| Phosphorus | 29mg | 4% | 84% |
6.3 times less than Chicken meat
|
| Sodium | 28mg | 1% | 79% |
17.5 times less than White Bread
|
| Vitamin A | 7405IU | 148% | 10% |
2.3 times less than Carrot
|
| Vitamin A RAE | 370µg | 41% | 23% | |
| Vitamin E | 0.22mg | 1% | 74% |
6.6 times less than Kiwifruit
|
| Selenium | 0.6µg | 1% | 88% | |
| Manganese | 0.25mg | 11% | 48% | |
| Vitamin B1 | 0.07mg | 6% | 62% |
3.8 times less than Pea raw
|
| Vitamin B2 | 0.08mg | 6% | 73% |
1.6 times less than Avocado
|
| Vitamin B3 | 0.38mg | 2% | 82% |
25.5 times less than Turkey meat
|
| Vitamin B5 | 0.13mg | 3% | 86% |
8.4 times less than Sunflower seed
|
| Vitamin B6 | 0.09mg | 7% | 67% |
1.3 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 126.3µg | 105% | 42% |
1.2 times more than Broccoli
|
| Folate | 38µg | 10% | 38% |
1.6 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.02g | 0% | 91% |
294.8 times less than Beef
|
| Monounsaturated Fat | 0.01g | N/A | 94% |
1633.2 times less than Avocado
|
| Polyunsaturated fat | 0.08g | N/A | 87% |
575.3 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 96% |
33.9 times less than Chicken meat
|
| Threonine | 0.06mg | 0% | 93% |
12.2 times less than Beef
|
| Isoleucine | 0.08mg | 0% | 91% |
10.9 times less than Salmon raw
|
| Leucine | 0.08mg | 0% | 94% |
30.8 times less than Tuna
|
| Lysine | 0.08mg | 0% | 92% |
5.4 times less than Tofu
|
| Methionine | 0.02mg | 0% | 94% |
6 times less than Quinoa
|
| Phenylalanine | 0.06mg | 0% | 93% |
12.1 times less than Egg
|
| Valine | 0.07mg | 0% | 93% |
29 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 95% |
34 times less than Turkey meat
|
| Fructose | 0.43g | 1% | 89% |
13.7 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
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 15
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
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.