Know what’s on your plate
Red leaf lettuce
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 13 kcal —
- Protein 1.3 g 3%
- Carbohydrate 1.4 g 0%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 0.9 g 3%
- Sugars 0.5 g —
- Sodium 25 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 375 µg 42%
- Vitamin C 3.7 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.15 mg 1%
- Vitamin K 140 µg 117%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.32 mg 2%
- Pantothenic acid (B5) 0.14 mg 3%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 36 µg 9%
- Vitamin B12 0 µg 0%
- Choline 11.8 mg 2%
Minerals
- Calcium 33 mg 3%
- Iron 1.2 mg 7%
- Magnesium 12 mg 3%
- Phosphorus 28 mg 2%
- Potassium 187 mg 4%
- Zinc 0.2 mg 2%
- Copper 0.03 mg 3%
- Manganese 0.2 mg 9%
- Selenium 1.5 µg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 13 | 1.3 g | 1.4 g | 0.2 g |
| 1 × cup shredded | 28 g | 4 | 0.4 g | 0.4 g | 0.1 g |
| 1 × leaf inner | 2.6 g | 0 | 0 g | 0 g | 0 g |
| 1 × leaf outer | 17 g | 2 | 0.2 g | 0.2 g | 0 g |
| 1 × head | 309 g | 40 | 4.1 g | 4.2 g | 0.7 g |
| 2 × cup shredded | 56 g | 7 | 0.7 g | 0.8 g | 0.1 g |
| ½ × cup shredded | 14 g | 2 | 0.2 g | 0.2 g | 0 g |
| 3 × cup shredded | 84 g | 11 | 1.1 g | 1.1 g | 0.2 g |
| 4 × cup shredded | 112 g | 15 | 1.5 g | 1.5 g | 0.2 g |
Similar foods
- Red lettuceraw18 kcal / 100 g
- Red leaves lettuce13 kcal / 100 g
- Lollo rossa lettuceraw11 kcal / 100 g
- Green leaf lettuceraw15 kcal / 100 g
- Looseleaf lettuceraw16 kcal / 100 g
- Danish red cabbageraw24 kcal / 100 g
- Oak-leaf lettuceraw11 kcal / 100 g
- Crinkly lettuceraw10 kcal / 100 g
- Lettuce leavesnorwegian, raw11 kcal / 100 g
- Radicchioraw23 kcal / 100 g
Questions about Red leaf lettuce
How do you wash and dry red leaf lettuce without bruising it?
Separate the leaves and swish them gently in a bowl of cold water; lift them out so any grit stays behind. Dry thoroughly in a salad spinner or pat between clean tea towels, since wet leaves dilute dressing and go limp faster.
How should you store red leaf lettuce so it stays crisp?
Keep unwashed leaves in the fridge in a loosely closed container or bag, with a dry paper towel to absorb moisture. Wash and dry them just before use; remove any slimy or badly wilted leaves.
Can you cook red leaf lettuce, or is it only for salads?
You can cook it: add torn leaves to a stir-fry for the final minute or fold them into hot soup just before serving. The leaves soften quickly, so avoid long cooking if you want them to keep some bite.
What goes well with red leaf lettuce in a salad?
Its tender, slightly earthy leaves work with sharp vinaigrettes, citrus, ripe tomatoes, cucumber, radishes and herbs. Pair them with something crunchy, such as toasted seeds or croutons, and dress the salad shortly before eating.
Can red leaf lettuce replace green leaf lettuce?
Yes; use it in the same amount in salads, sandwiches and wraps. Red leaf lettuce has a similar tender texture, while its red edges add colour; green leaf lettuce has 126 µg of vitamin K per 100 g, compared with 140 µg in red leaf lettuce.
What is the difference between red leaf lettuce and lollo rossa?
Both have frilly leaves, but lollo rossa forms a more tightly ruffled rosette, while red leaf lettuce usually has broader, looser leaves. Lollo rossa provides 11 kcal and 2.01 g of fibre per 100 g; red leaf lettuce provides 13 kcal and 0.9 g of fibre.
How much red leaf lettuce should you put in a salad?
A generous handful, about 28 g of shredded leaves, adds colour and crunch without overwhelming other ingredients. For a side salad, use several handfuls and add the dressing just before serving.
Source: USDA FoodData Central 168431 · per 100 g · carbohydrate per EU label, fibre excluded
