Vegetable
raw green leaf lettuce.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
green leaf lettuce
SERVING
CALORIES
15
PROTEIN
1.4g
CARBS
2.9g
FAT
0.15g
FIBER
1.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories15kcal—
Protein1.4g3%
Carbohydrates2.9g1%
Fiber1.3g5%
Sugar0.78g2%
Total fat0.15g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water95g—
MINERALS
Sodium28mg1%
Potassium194mg4%
Calcium36mg3%
Iron0.86mg5%
Magnesium13mg3%
Phosphorus29mg2%
Zinc0.18mg2%
Copper0.03mg3%
Manganese0.25mg11%
Selenium0.60µg1%
VITAMINS
Vitamin A370µg41%
Vitamin C9.2mg10%
Vitamin D0µg0%
Vitamin E0.22mg1%
Vitamin K126µg105%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.08mg6%
Niacin (B3)0.38mg2%
Pantothenic acid (B5)0.13mg3%
Vitamin B60.09mg5%
Folate (B9)38µg10%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup36g
1 tablespoon2.3g
1 teaspoon0.8g
1 ml0.2g
1 liter150g
1 piece15g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, crucial for blood clotting and bone health.
- ✓High in Vitamin A (from beta-carotene), which supports vision and immune function.
- ✓Very hydrating due to its high water content (about 95%).
- ✓Low in calories and carbohydrates, making it ideal for weight management.
COOKING TIPS
In the kitchen.
- 1Best used raw in salads, sandwiches, and burgers to preserve its crisp texture and fresh flavor.
- 2Tear leaves by hand instead of using a metal knife to minimize browning along the cut edges.
- 3The large, flexible leaves make an excellent low-carb wrap for various fillings.
- 4Can be lightly grilled or wilted for a few seconds to add a smoky flavor, but avoid overcooking.
STORAGE
Keep it fresh.
- Wash and thoroughly dry the leaves before storing to prevent rot.
- Wrap the lettuce in a dry paper towel and place it in a perforated plastic bag in the refrigerator's crisper drawer.
- For optimal freshness, consume within 5-7 days of purchase.
FAQ
Frequently asked questions.
Is green leaf lettuce healthy?
Yes, green leaf lettuce is highly nutritious. It is an excellent source of Vitamin K for bone health and Vitamin A for vision and immune support, all while being very low in calories and high in hydrating water content.
Is green leaf lettuce good for weight loss?
Absolutely. With only 15 calories per 100g, it is a high-volume, low-calorie food that helps you feel full. Its high water content and fiber make it an ideal staple for weight management diets.
Is green leaf lettuce keto-friendly?
Yes, it is very keto-friendly. It contains only about 2.87g of carbohydrates per 100g, allowing you to eat large portions without significantly impacting your daily carb limit.
Is green leaf lettuce vegan and gluten-free?
Yes, green leaf lettuce is a natural plant-based vegetable. It is 100% vegan and naturally gluten-free, making it safe for individuals with celiac disease or those following a plant-based diet.
What does green leaf lettuce taste like?
Green leaf lettuce has a mild, slightly sweet, and refreshing flavor. It lacks the bitterness found in some other leafy greens and has a delicate, crisp texture that pairs well with almost any dressing.
Can you cook green leaf lettuce?
While typically eaten raw in salads or sandwiches, it can be lightly sautéed or added to stir-fries and soups at the very end of cooking. However, it wilts very quickly and will lose its signature crispness when heated.
How do you store green leaf lettuce to keep it crisp?
Store unwashed lettuce in the refrigerator's crisper drawer. For best results, wrap the leaves in a damp paper towel and place them in a breathable or perforated plastic bag to maintain humidity without trapping excess moisture.
How do you know if green leaf lettuce has gone bad?
Signs of spoilage include leaves that are slimy, mushy, or have turned dark brown or black. If the lettuce has a pungent or sour odor, it should be discarded immediately.
Do I need to wash green leaf lettuce?
Yes, you should always wash green leaf lettuce under cold running water to remove dirt, grit, and potential bacteria. Even if the packaging says 'pre-washed,' a quick rinse is a good safety precaution.
Is green leaf lettuce more nutritious than iceberg lettuce?
Generally, yes. Green leaf lettuce contains higher concentrations of Vitamin A and Vitamin K compared to iceberg lettuce. As a rule of thumb, darker leafy greens tend to be more nutrient-dense than pale, watery varieties.
