Lettuce

Lettuce (Lactuca sativa) is a vegetable with an inner core (or heart) and layers of leaves growing out. Depending on variety the leaves can vary in color from white, to green, to red or purple.

Health Benefits of Lettuce

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How to choose Lettuce

Look for vibrant crisp leaves and avoid any lettuce that looks wilted, flimsy, and weak.

Climate and origin

Depending on variety lettuce can grow in almost any climate and at any time of year. It is not known where lettuce originated, but it was first cultivated by the ancient Egyptians.

Taste

Taste depends on variety, but in general, lettuce has a bitter and bland taste. Leaves towards the heart of the lettuce tend to be more tender than tougher outer leaves.

Miscellaneous information

Lettuce was viewed in Roman culture as a symbol of high morality and temperance, and was known for its medicinal properties. Lettuce was so important to the Romans that the emperor Augustus had a statue made in its honor.

Similar tasting produce

Spinach, Celtuce

Natural vitamins, minerals, and nutrients found in Lettuce + Complete Nutrition Facts

Vitamin A | Vitamin B1 (Thiamin) | Vitamin B2 (Riboflavin) | Vitamin B6 | Vitamin B9 (Folate, Folic Acid) | Vitamin C | Calcium | Manganese | Iron | Potassium |

Click here to compare these nutrition facts with other vegetables.
Nutrition Facts
Lettuce green leaf raw        
Serving Size 100g
Calories 15
% Daily Value*
Total Fat 0.15g0%
    Saturated Fat 0.02g0%
Cholesterol 0mg~%
Sodium 28mg1%
Total Carbohydrate 2.9g1%
    Dietary Fiber 1.3g5%
    Sugar 0.8g~
Protein 1.4g~
Vitamin A148%Vitamin C15%
Calcium4%Iron5%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 7405IU148%
    Retinol equivalents 370μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 4443μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 9.2mg15%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.22mg1%
Vitamin K 126.3μg158%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.07mg5%
Riboflavin 0.08mg5%
Niacin 0.375mg2%
Pantothenic acid 0.134mg1%
Vitamin B6 0.09mg5%
Folate 38μg10%
    Folic Acid 0μg~
    Food Folate 38μg~
    Dietary Folate Equivalents 38μg~
Choline 13.6mg~
Lycopene 0μg~
Lutein+Zeaxanthin 1730μg~
Minerals  %DV
Calcium 36mg4%
Iron 0.86mg5%
Magnesium 13mg3%
Phosphorus 29mg3%
Sodium 28mg1%
Potassium 194mg6%
Zinc 0.18mg1%
Copper 0.029mg1%
Manganese 0.25mg13%
Selenium 0.6μg1%
Water 94.98g~
Ash 0.62g~
Fatty Acids
Omega 3 to Omega 6 Ratio2.42
Omega 6 to Omega 3 Ratio0.41
Total Omega 3s58mg
18D3 Linolenic58mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s24mg
18D224mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Histidine 22mg3%
Isoleucine 84mg6%
Leucine 79mg3%
Lysine 84mg4%
Methionine 16mg2%
Phenylalanine 55mg6%
Threonine 59mg6%
Tryptophan 9mg3%
Valine 70mg4%
Stats
Percent of Daily CalorieTarget
(2000 calories)
0.75%
Percent Water Composition 95%
Protein to Carb Ratio (g/g) 0.48


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