Lettuce Nutrition Facts And Health Benefits

In this article, we learn about lettuce's nutritional value and benefits. Let's inspect it.

Lettuce is mostly produced in China(statics from 2020). The lettuce's scientific name is 'Lactuca sativa'. It is used commercially for making salads and smoothies.

Lettuce is made up of 95% of water. There are 7+ varieties of lettuce available in the USA market.

Lettuce Nutrition Facts

Here below table shows the lettuce nutrition facts 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 15

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 28mg 2%
Total Carbohydrate 3g 1%
Dietary Fiber 1g 4%
Sugars 1g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 100 grams of lettuce have 15 Kcals, 0 grams of fat, 3 grams of carbohydrates, and 1 gram of protein.

There is no cholesterol in the lettuce. It holds 28 mg of sodium.


100 grams of lettuce contain 15 Kcals(62 kJ). Most of the calories come from carbohydrates.

100 grams of lettuce contain 3 grams of carbohydrates, 1 gram of fiber, and 1 gram of natural sugar. In 100 grams of lettuce, Net carbs(Total Carbs-Fiber) should be 2 grams.

Lettuce doesn't contain fat(or contains less than 0.5g).

100 grams of lettuce contain 1 gram of protein.

Glycemic Index:

The glycemic index of lettuce is around 15. It holds a low glycemic index.

Vitamins And Minerals In Lettuce





Vitamin C

9.2 mg


36 mg

Vitamin A

370 mcg


29 mg

Vitamin E

0.22 mg


194 mg

Vitamin K

126 mcg


0.86 mg

Vitamin B1

0.07 mg


13 mg

Vitamin B2

0.08 mg


0.18 mg

Vitamin B3

0.375 mg


0.029 mg

Vitamin B6

0.09 mg


0.25 mg

Vitamin B9

38 mcg

100 grams of lettuce has Vitamin C(10%), Vitamin A(41%), Vitamin E(1%) and Vitamin K(105%) of your RDA(Recommended Dietary Allowances).

Vitamin C improves immunity; Vitamin A supports your heart, lungs, and other organs to function properly; Vitamin E upholds healthy skin and eyes; and Vitamin K is required for blood clotting and healthful bones.

Lettuce is loaded with B vitamins. 100 grams of lettuce has Vitamin B1(thiamin) 6%, Vitamin B2(riboflavin) 6%, Vitamin B3(niacin) 2%, Vitamin B6 (pyridoxine) 7%, and Vitamin B9(folate) 10% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and good nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of lettuce has Calcium 3%, Phosphorus 1%, Potassium 10%, Iron 6%, Magnesium 3%, Zinc 2%, Copper 3%, and Manganese 11% of your RDA (Recommended Dietary Allowances).

Calcium supports our bones; Phosphorus recreates a crucial part in creating DNA and RNA; Potassium controls fluid balance; Iron decreases tiredness and fatigue; Magnesium helps muscle, nerve function, and energy production.

Zinc is important in building proteins; Copper produces red blood cells; Manganese keeps the body in creating connective tissue, bones, and blood clotting factors.

Frequently Asked Questions(FAQ)

Is lettuce very nutritious?

Yes, it is loaded with Vitamin A and K, and has good amount of Vitamin C. It also has good amount of maganese and copper.

Is lettuce a fat or protein?

About 100 grams of lettuce have 15 Kcals, 0 grams of fat, 3 grams of carbohydrates, and 1 gram of protein.

Is it good to eat lettuce every day?

As it has very high nutrition value we can consume it every day.

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