Lettuce
Organic Lettuce
 

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

 

Nutrition and health[edit]

Lettuce (butterhead)

Nutritional value per 100 g (3.5 oz)

Energy

55 kJ (13 kcal)

Carbohydrates

2.23 g

Sugars

0.94

Dietary fibre

1.1 g

Fat

0.22 g

Protein

1.35 g

Water

95.63 g

Vitamin A equiv.

166 μg (21%)

beta-carotene

1987 μg (18%)

lutein and zeaxanthin

1223 μg

Thiamine (vit. B1)

0.057 mg (5%)

 

Riboflavin (vit. B2)

0.062 mg (5%)

Pantothenic acid (B5)

0.15 mg (3%)

Vitamin B6

0.082 mg (6%)

Folate (vit. B9)

73 μg (18%)

Vitamin C

3.7 mg (4%)

Vitamin E

0.18 mg (1%)

Vitamin K

102.3 μg (97%)

Calcium

35 mg (4%)

Iron

1.24 mg (10%)

Magnesium

13 mg (4%)

Manganese

0.179 mg (9%)

Phosphorus

33 mg (5%)

Potassium

238 mg (5%)

Sodium

5 mg (0%)

Zinc

0.2 mg (2%)

 

Depending on the variety, lettuce is a good source of vitamin Avitamin K and potassium, with higher concentrations of vitamin A found in darker green lettuces. It also provides some dietary fiber (concentrated in the spine and ribs), carbohydrates, protein and a small amount of fat. With the exception of the iceberg type, lettuce also provides some vitamin C, calcium, iron and copper, with vitamins and minerals largely found in the leaf.[31] Lettuce naturally absorbs and concentrates lithium.[37]

 

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