Know what’s on your plate
Green leaf lettuce
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 15 kcal —
- Protein 1.4 g 3%
- Carbohydrate 1.6 g 1%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.3 g 5%
- Sugars 0.8 g —
- Sodium 28 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 370 µg 41%
- Vitamin C 9.2 mg 10%
- Vitamin D 0 µg 0%
- Vitamin E 0.22 mg 1%
- Vitamin K 126 µg 105%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.38 mg 2%
- Pantothenic acid (B5) 0.13 mg 3%
- Vitamin B6 0.09 mg 5%
- Folate (B9) 38 µg 10%
- Vitamin B12 0 µg 0%
- Choline 13.6 mg 2%
Minerals
- Calcium 36 mg 3%
- Iron 0.86 mg 5%
- Magnesium 13 mg 3%
- Phosphorus 29 mg 2%
- Potassium 194 mg 4%
- Zinc 0.18 mg 2%
- Copper 0.03 mg 3%
- Manganese 0.25 mg 11%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 15 | 1.4 g | 1.6 g | 0.2 g |
| 1 × cup shredded | 36 g | 5 | 0.5 g | 0.6 g | 0.1 g |
| 1 × head | 360 g | 54 | 4.9 g | 5.7 g | 0.5 g |
| 1 × leaf inner | 4.8 g | 1 | 0.1 g | 0.1 g | 0 g |
| 1 × leaf outer | 24 g | 4 | 0.3 g | 0.4 g | 0 g |
| 2 × cup shredded | 72 g | 11 | 1 g | 1.1 g | 0.1 g |
| ½ × cup shredded | 18 g | 3 | 0.2 g | 0.3 g | 0 g |
| 3 × cup shredded | 108 g | 16 | 1.5 g | 1.7 g | 0.2 g |
| 4 × cup shredded | 144 g | 22 | 2 g | 2.3 g | 0.2 g |
Similar foods
- Green lettuceassorted varieties, raw, fresh14 kcal / 100 g
- Looseleaf lettuceraw16 kcal / 100 g
- Leafy saladaverage, raw17 kcal / 100 g
- Red leaf lettuceraw13 kcal / 100 g
- Lettuce leavesnorwegian, raw11 kcal / 100 g
- Green leaves lettuceoak, mignonette etc.15 kcal / 100 g
- Butterhead lettuceincludes boston and bibb types, raw13 kcal / 100 g
- Lettuceraw15 kcal / 100 g
- Red lettuceraw18 kcal / 100 g
- Crinkly lettuceraw10 kcal / 100 g
Questions about Green leaf lettuce
How do you wash and dry green leaf lettuce without bruising it?
Separate the leaves and rinse them gently under cool running water, especially around the base where grit collects. Spin them dry or pat them carefully with a clean tea towel; dry leaves stay crisp and take dressing better.
How should you store green leaf lettuce so it stays crisp?
Keep unwashed leaves in the fridge, loosely wrapped in a clean, slightly damp tea towel or paper towel inside a container or bag. Remove any slimy leaves and wash the rest just before using; excess moisture speeds up wilting.
Can you cook green leaf lettuce?
Yes. Add torn leaves to a hot soup just before serving, or stir-fry them in a little oil for about 1–2 minutes, until just wilted; prolonged cooking makes them limp and watery.
What goes well with green leaf lettuce?
Its mild, tender leaves work with sharp vinaigrettes, tomatoes, cucumber, radishes, eggs and grilled chicken. Use whole leaves in sandwiches or burgers, or toss them into a mixed salad just before serving so the dressing does not soften them.
What can you use instead of green leaf lettuce?
Looseleaf lettuce is the closest swap for its soft, open leaves. For a firmer crunch in sandwiches or salads, use cos lettuce; for tender cups that hold fillings, try butterhead lettuce.
How do you choose fresh green leaf lettuce?
Look for crisp, springy leaves with a fresh colour and no slimy patches or strong, sour smell. The base should look freshly cut rather than dark and dried out.
Can you freeze green leaf lettuce?
It is not worth freezing for salads: the leaves thaw limp and watery. If you have spare leaves, chop and freeze them for adding straight to soup or a cooked dish instead.
Source: USDA FoodData Central 169249 · per 100 g · carbohydrate per EU label, fibre excluded
