Know what’s on your plate

Butterhead lettuce

Calories & nutrition facts

includes boston and bibb types, raw

calorieskcal per 100 g

Protein1.4 g

Carbs1.1 g

Fat0.2 g

Percent calories

Log this food in Calori

Nutrition facts

Per 100 g% DV

Calories 13 kcal —
Protein 1.4 g 3%
Carbohydrate 1.1 g 0%
Fat 0.2 g 0%
Saturated fat 0 g 0%
Fibre 1.1 g 4%
Sugars 0.9 g —
Sodium 5 mg 0%
Cholesterol 0 mg 0%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 166 µg 18%
Vitamin C 3.7 mg 4%
Vitamin D 0 µg 0%
Vitamin E 0.18 mg 1%
Vitamin K 102 µg 85%
Thiamin (B1) 0.06 mg 5%
Riboflavin (B2) 0.06 mg 5%
Niacin (B3) 0.36 mg 2%
Pantothenic acid (B5) 0.15 mg 3%
Vitamin B6 0.08 mg 5%
Folate (B9) 73 µg 18%
Vitamin B12 0 µg 0%
Choline 8.4 mg 2%

Minerals

Calcium 35 mg 3%
Iron 1.2 mg 7%
Magnesium 13 mg 3%
Phosphorus 33 mg 3%
Potassium 238 mg 5%
Zinc 0.2 mg 2%
Copper 0.02 mg 2%
Manganese 0.18 mg 8%
Selenium 0.6 µg 1%

Calories by portion

Portion	Weight	Calories	Protein	Carbs	Fat
100 g	100 g	13	1.4 g	1.1 g	0.2 g
1 × cup, shredded or chopped	55 g	7	0.7 g	0.6 g	0.1 g
1 × head (5" dia)	163 g	21	2.2 g	1.8 g	0.4 g
1 × leaf, large	15 g	2	0.2 g	0.2 g	0 g
1 × leaf, medium	7.5 g	1	0.1 g	0.1 g	0 g
1 × leaf	5 g	1	0.1 g	0.1 g	0 g
2 × cup, shredded or chopped	110 g	14	1.5 g	1.2 g	0.2 g
½ × cup, shredded or chopped	27.5 g	4	0.4 g	0.3 g	0.1 g
3 × cup, shredded or chopped	165 g	21	2.2 g	1.9 g	0.4 g
4 × cup, shredded or chopped	220 g	29	3 g	2.5 g	0.5 g

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Questions about Butterhead lettuce

How do you wash butterhead lettuce without bruising it?

Separate the leaves and swish them gently in a bowl of cold water, then lift them out so grit stays behind. Dry them in a salad spinner or pat them carefully with a clean tea towel; crushing the soft leaves makes them wilt.

Can you cook butterhead lettuce?

Yes. Halve or quarter a firm head through the base, brush the cut sides with oil and sear them in a hot pan for about 2 minutes per side; serve while the centre is still crisp. You can also stir whole leaves into soup just before serving.

How should you store butterhead lettuce so it stays crisp?

Keep the unwashed head in the fridge, loosely wrapped in a clean, slightly damp tea towel or in a perforated bag. Wash it just before eating, and use torn or bruised leaves promptly because they deteriorate faster.

What goes well with butterhead lettuce?

Its mild, tender leaves work well with sharp vinaigrette, peas, radishes, cucumber, soft-boiled eggs and grilled chicken. Use whole leaves as cups for minced pork, prawns or a bean filling; dress them shortly before serving so they do not slump.

Can you use butterhead lettuce instead of iceberg lettuce?

Yes, but the texture is different: butterhead leaves are soft and flexible, while iceberg is much crunchier and holds its shape better in a burger or chopped salad. Butterhead is a better choice for wraps or lettuce cups that you can fold.

Is butterhead lettuce nutritious?

A large leaf is about 15 g and provides 2 kcal. Butterhead lettuce is a source of vitamin A and vitamin K; a 100 g portion has 166 µg of vitamin A and 102 µg of vitamin K.

Can you eat butterhead lettuce raw?

Yes; raw is its usual use, in salads, sandwiches and wraps. Rinse the leaves under clean running water and remove any slimy or damaged ones before eating.

Is butterhead lettuce the same as Boston lettuce?

Boston lettuce is a type of butterhead lettuce, with the same soft leaves and loose, rounded head. The names are often used interchangeably, though naming can differ between seed catalogues and shops.

Source: USDA FoodData Central 168429 · per 100 g · carbohydrate per EU label, fibre excluded