Lettuce, butterhead (includes boston and bibb types), raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Butterhead lettuce, including Boston and Bibb varieties, forms loose, tender heads with soft, almost velvety leaves that melt in your mouth. Its mild, slightly sweet flavor and delicate, buttery texture make it a prized base for salads and wraps. Nutritionally, it's exceptionally low in calories while providing a good source of vitamin K and vitamin A.
Calorie split: 33% protein · 55% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People adore butterhead for its uniquely tender, non-bitter leaves that cradle other ingredients like a natural bowl. Its mild, sweet flavor makes it a versatile canvas, from classic salads to gourmet lettuce wraps.
⚠️ Watch-outs & how to enjoy it better
Its delicate leaves wilt quickly and can become slimy if not stored properly, requiring careful handling and prompt use. Those on blood-thinning medication (like warfarin) should maintain consistent vitamin K intake, as butterhead is a good source; consult a doctor for personalized advice.
Key benefits
- Excellent source of vitamin K for bone health
- Rich in vitamin A for vision and immune function
- Very low in calories (13 kcal/100g)
- Provides hydration with high water content
- Contains small amounts of folate and iron
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'butter' in its name refers to the texture, not the taste, but the leaves do have a naturally occurring compound that gives them a faint, pleasant sweetness.
Full nutrition (USDA data · scales with serving)
| Water | 95.6 g |
| Energy | 13.0 kcal |
| Energy | 55.0 kj |
| Protein | 1.4 g |
| Total lipid (fat) | 0.22 g |
| Ash | 0.57 g |
| Carbohydrate, by difference | 2.2 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.94 g |
| Sucrose | 0.00 g |
| Glucose | 0.43 g |
| Fructose | 0.51 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 33.0 mg |
| Potassium, K | 238 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 0.20 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.18 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 3.7 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.36 mg |
| Pantothenic acid | 0.15 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 73.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 73.0 ug |
| Folate, DFE | 73.0 ug |
| Choline, total | 8.4 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 166 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1987 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 3312 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1223 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.27 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 102 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.04 g |
| Leucine | 0.07 g |
| Lysine | 0.06 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.02 g |
| Valine | 0.05 g |
| Arginine | 0.05 g |
| Histidine | 0.02 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.14 g |
| Glutamic acid | 0.21 g |
| Glycine | 0.04 g |
| Proline | 0.04 g |
| Serine | 0.05 g |
FAQ
What's the difference between Boston and Bibb lettuce?
They are very similar varieties of butterhead. Bibb is often considered a premium type with slightly smaller, more tightly formed heads and a more pronounced sweet flavor, while Boston is more widely available.
How do I keep butterhead lettuce fresh longer?
Wrap the unwashed head loosely in a dry paper towel and place it in a perforated plastic bag in the crisper drawer. Washing before storage accelerates spoilage.
Can I cook butterhead lettuce?
Yes, though it's most often eaten raw. It wilts very quickly and can be lightly sautéed or added to soups and stews at the very end of cooking for a silky texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.13 kcal/g · 42% calories from protein · 1.1 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.