Know what’s on your plate
Lettuce
Calories & nutrition facts
average, raw
Nutrition facts
Per 100 g% DV- Calories 11 kcal —
- Protein 1.2 g 2%
- Carbohydrate 1.4 g 1%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 1.5 g 5%
- Sugars 1.4 g —
- Sodium 9 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 10 µg 1%
- Vitamin C 1 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.64 mg 4%
- Vitamin K 129 µg 108%
- Thiamin (B1) 0.14 mg 12%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.5 mg 3%
- Pantothenic acid (B5) 0.19 mg 4%
- Vitamin B6 0.02 mg 1%
- Biotin (B7) 0.7 µg 2%
- Folate (B9) 60 µg 15%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 24 mg 2%
- Iron 0.13 mg 1%
- Magnesium 9 mg 2%
- Phosphorus 22 mg 2%
- Potassium 222 mg 5%
- Zinc 0.2 mg 2%
- Copper 0.03 mg 3%
- Manganese 0.14 mg 6%
- Iodine 1 µg 1%
Similar foods
- Green leaf lettuceraw15 kcal / 100 g
- Lettuce leavesnorwegian, raw11 kcal / 100 g
- Iceberg lettucecrisphead, raw6 kcal / 100 g
- Green lettuceassorted varieties, raw, fresh14 kcal / 100 g
- Red lettuceraw18 kcal / 100 g
- Leafy saladaverage, raw17 kcal / 100 g
- Cabbageaverage, raw26 kcal / 100 g
- Raw vegetableswithout dressing, average28 kcal / 100 g
- Butterhead lettuceraw16 kcal / 100 g
Questions about Lettuce
How do you wash lettuce without bruising it?
Separate the leaves and swish them gently in a bowl of cold water so grit sinks to the bottom. Lift the leaves out rather than pouring the water over them, then dry them well in a salad spinner or with a clean tea towel.
How do you keep lettuce crisp in the fridge?
Store unwashed leaves in a loosely closed bag or container with a dry piece of kitchen paper to absorb moisture. Keep them in the fridge’s crisper drawer, and wash and dry them just before serving.
Can you cook lettuce, or is it only for salads?
You can cook it: halve or quarter a firm head, brush the cut sides with oil and grill for a few minutes until lightly charred but still crisp. Lettuce also wilts quickly in pea soup or can be stirred into a pan of peas just before serving.
What can you use lettuce leaves for instead of bread or wraps?
Use large, sturdy leaves as fresh wraps for fillings such as rice, shredded vegetables, tofu or cooked chicken. Cos and other firm-hearted lettuces hold their shape better than soft, delicate leaves.
How do you stop a lettuce salad from going soggy?
Dry the leaves thoroughly, add dressing just before eating and toss gently. For a packed lunch, carry the dressing separately; watery additions such as cucumber and tomatoes are best added at the last moment.
Which lettuce should you choose for a Caesar salad?
Cos lettuce is the classic choice: its long, crisp leaves stand up to a creamy dressing, Parmesan and crunchy croutons. Keep the leaves whole or tear them into large pieces so they do not wilt as quickly.
Is lettuce a good source of any vitamins?
Lettuce is high in vitamin K and is a source of vitamin A. The exact amounts vary between types, but dark green leaves are generally a better pick for vitamin A than pale inner leaves.
Is it safe to eat lettuce raw?
Yes, raw lettuce is commonly eaten; rinse the leaves under cold running water and dry them before use. Discard leaves that are slimy or badly damaged, and keep prepared lettuce chilled until serving.
Source: CoFID (UK) 13-520 · per 100 g · carbohydrate per EU label, fibre excluded
