✦ Very low calorie
✦ High water content
✦ Folate
✦ Vitamin K
Lettuce is a salad leaf with high water content and very few calories. Nutritional value varies by type, with darker leaves richer in folate, vitamin A and vitamin K than paler ones.
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Preparation note
Eat raw and freshly prepared; wash just before use to limit nutrient and texture loss.
Sources:
CoFID 2021
Where Lettuce, average, raw Stands Out
Macronutrients per 100g
48.0
kJ
Energy
1.20
g
Protein
1.40
g
Carbs
1.30
g
Fibre
0.10
g
Fat
1.40
g
Sugars
0.03
g
Saturates
0.02
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 222 mg | 11% | |
| Vitamin K | 129 µg | 108% | |
| Chloride | 78.0 mg | 10% | |
| Folate | 60.0 µg | 30% | |
| Calcium | 24.0 mg | 3% | |
| Phosphorus | 22.0 mg | 3% | |
| Magnesium | 9.00 mg | 2% | |
| Vitamin A (RAE) | 5.00 µg | 1% | |
| Vitamin C | 1.00 mg | 1% | |
| Niacin (B3) | 0.500 mg | 3% | |
| Vitamin E (alpha-TE) | 0.430 mg | 4% | |
| Zinc | 0.200 mg | 2% | |
| Pantothenic Acid (B5) | 0.190 mg | 3% | |
| Manganese | 0.140 mg | 7% | |
| Thiamin (B1) | 0.140 mg | 13% | |
| Iron | 0.130 mg | 1% | |
| Riboflavin (B2) | 0.050 mg | 4% | |
| Copper | 0.030 mg | 3% | |
| Vitamin B6 | 0.020 mg | 1% | |
| Selenium | 0.000 µg | 0% | |
| Choline | 0.000 mg | — | |
| Vitamin D | 0.000 µg | 0% | |
| Chromium | 0.000 µg | 0% | |
| Betaine | 0.000 mg | — | |
| Vitamin B12 | 0.000 µg | 0% | |
| Molybdenum | 0.000 µg | 0% | |
| Iodine | 1.00 µg | 1% | |
| Polyunsaturated fat (PUFA) | 0.000 g | — | |
| Trans fat | 0.000 g | — | |
| Monounsaturated fat | 0.000 g | — | |
| Fructose | 0.800 g | — | |
| Glucose (dextrose) | 0.600 g | — | |
| Sucrose | 0.500 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 0.174 g | — | |
| Aspartic acid | 0.114 g | — | |
| Leucine | 0.075 g | — | |
| Arginine | 0.072 g | — | |
| Lysine | 0.072 g | — | |
| Valine | 0.062 g | — | |
| Phenylalanine | 0.054 g | — | |
| Isoleucine | 0.049 g | — | |
| Alanine | 0.048 g | — | |
| Serine | 0.048 g | — | |
| Threonine | 0.046 g | — | |
| Glycine | 0.036 g | — | |
| Proline | 0.036 g | — | |
| Tyrosine | 0.036 g | — | |
| Histidine | 0.024 g | — | |
| Methionine | 0.022 g | — | |
| Tryptophan | 0.014 g | — | |
| Cysteine | 0.012 g | — | |
| Sitostanol | 0.000 mg | — | |
| Stigmasterol | 0.000 mg | — | |
| β-Sitosterol | 0.000 mg | — | |
| Campestanol | 0.000 mg | — | |
| Plant stanols (total) | 0.000 mg | — | |
| Campesterol | 0.000 mg | — | |
| Plant sterols (total) | 0.000 mg | — | |
| Lutein + Zeaxanthin | 1,800 µg | — | |
| Beta-carotene | 60.0 µg | — | |
| Lycopene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 0.700 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 0.000 g | — | |
| Omega-3 (SDA) | 0.000 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.000 g | — | |
| Omega-6 (GLA) | 0.000 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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