Vegetable
raw red leaf lettuce.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
red leaf lettuce
SERVING
CALORIES
16
PROTEIN
1.3g
CARBS
2.3g
FAT
0.22g
FIBER
0.90g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories16.3kcal—
Protein1.3g3%
Carbohydrates2.3g1%
Fiber0.90g3%
Sugar0.44g1%
Total fat0.22g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water95.6g—
MINERALS
Sodium25mg1%
Potassium187mg4%
Calcium33mg3%
Iron1.2mg7%
Magnesium12mg3%
Phosphorus28mg2%
Zinc0.20mg2%
Copper0.03mg3%
Manganese0.25mg11%
Selenium0.60µg1%
VITAMINS
Vitamin A375µg42%
Vitamin C3.7mg4%
Vitamin D0µg0%
Vitamin E0.15mg1%
Vitamin K140µg117%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.32mg2%
Pantothenic acid (B5)0.14mg3%
Vitamin B60.10mg6%
Folate (B9)36µg9%
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.
- ✓Rich in Vitamin K, which is crucial for blood clotting and bone health.
- ✓Excellent source of Vitamin A (in the form of beta-carotene), supporting vision and immune function.
- ✓Contains anthocyanins, the antioxidants that give the leaves their red color and may help reduce inflammation.
- ✓Low in calories and high in water content, making it hydrating and beneficial for weight management.
COOKING TIPS
In the kitchen.
- 1Best used raw in salads, sandwiches, and wraps to maintain its crisp texture and delicate flavor.
- 2Tear leaves by hand rather than cutting with a metal knife to minimize bruising and browning along the edges.
- 3Use as a bed for grilled fish or chicken, or as a fresh, edible cup for appetizers like chicken or tuna salad.
- 4If adding to a warm dish, do so at the very end of cooking to lightly wilt the leaves without making them soggy.
STORAGE
Keep it fresh.
- Store unwashed in a perforated plastic bag in the refrigerator's crisper drawer for 5-7 days.
- To prevent wilting, wrap the leaves in a damp paper towel before placing them in a bag.
- Keep away from ethylene-producing fruits like apples and bananas to prevent premature browning and spoilage.
FAQ
Frequently asked questions.
Is red leaf lettuce healthy?
Yes, red leaf lettuce is highly nutritious. It is exceptionally low in calories while providing significant amounts of Vitamin K for bone health and Vitamin A for vision, along with antioxidants like anthocyanins that help reduce inflammation.
How many calories and carbs are in red leaf lettuce?
Red leaf lettuce is very light, containing only about 13 calories and 2.26g of carbohydrates per 100g. This makes it an ideal volume-filler for those monitoring their caloric or carbohydrate intake.
Is red leaf lettuce keto-friendly?
Yes, red leaf lettuce is excellent for a keto or low-carb diet. With less than 2.3g of carbs per 100g, it can be used freely in salads or as a low-carb wrap for meats and cheeses.
What does red leaf lettuce taste like?
Red leaf lettuce has a mild, slightly sweet, and earthy flavor. Its texture is much softer and more tender than romaine or iceberg, making it a popular choice for delicate salads.
Is red leaf lettuce vegan and gluten-free?
Yes, red leaf lettuce is a raw vegetable, making it naturally vegan and gluten-free. It is a safe and healthy choice for individuals with celiac disease or those following a plant-based diet.
How do you store red leaf lettuce to keep it fresh?
Store unwashed red leaf lettuce in a breathable or perforated plastic bag in the refrigerator's crisper drawer. Adding a paper towel to the bag can help absorb excess moisture, keeping the leaves crisp for 3 to 5 days.
How do you know if red leaf lettuce has gone bad?
Fresh red leaf lettuce should have vibrant, pliable leaves. If the leaves become slimy, develop dark brown or black spots, or emit an unpleasant odor, the lettuce has spoiled and should be discarded.
Can you cook red leaf lettuce?
While most commonly eaten raw in salads, red leaf lettuce can be lightly braised or added to soups at the very end of cooking. However, because its leaves are very thin, it wilts much faster than heartier greens like kale or cabbage.
Why are the tips of the lettuce red?
The red and burgundy hues are caused by anthocyanins, which are natural pigments that also act as powerful antioxidants. These compounds help protect the plant from UV light and provide anti-inflammatory benefits to humans when consumed.
Do I need to wash red leaf lettuce before eating?
Yes, it is important to wash red leaf lettuce thoroughly in cold water to remove any lingering soil, sand, or debris. Because the leaves are ruffled, they can easily trap grit, so a salad spinner is recommended for effective cleaning and drying.
