Lettuce, green leaf, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Green leaf lettuce is a tender, ruffled-leaf variety with a mild, slightly sweet flavor and a delicate, crisp texture. It is exceptionally low in calories, providing only 15 kcal per 100g, while offering a good source of vitamin A (as beta-carotene) and vitamin K. Its high water content and light crunch make it a refreshing base for salads and a classic, versatile wrap for other foods.
💚 Why it's loved
People love green leaf lettuce for its mild, non-bitter flavor that complements rather than overpowers other ingredients, and its soft, frilly texture adds visual appeal and a pleasant crunch. It is a cultural staple in many cuisines, from the classic American salad to the crisp lettuce wraps of Asian cooking.
⚠️ Watch-outs & how to enjoy it better
Its delicate leaves can wilt quickly and are less sturdy than romaine or iceberg, making them less ideal for heavy, hot toppings or long storage. Those on blood-thinning medications (like warfarin) should be mindful of its high Vitamin K content, as it can interfere with medication effectiveness; consistency in daily intake is key. To counteract wilting, store it wrapped in a damp paper towel in the crisper drawer and use within a few days.
Key benefits
- Very low calorie density (15 kcal/100g) supports weight management.
- Excellent source of Vitamin K, essential for bone health and blood clotting.
- Good source of Vitamin A (beta-carotene) for eye health and immune function.
- Provides dietary fiber (1.3g/100g) to aid digestion.
- High water content helps with hydration.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Green leaf lettuce is a descendant of wild lettuce, which was first cultivated by ancient Egyptians around 2,680 BC, not for eating, but for its seeds, which were used to produce oil and as a sedative.
Full nutrition (scales with serving)
| Water | 95.0 g |
| Energy | 15.0 kcal |
| Energy | 62.0 kj |
| Protein | 1.4 g |
| Total lipid (fat) | 0.15 g |
| Ash | 0.62 g |
| Carbohydrate, by difference | 2.9 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 0.78 g |
| Sucrose | 0.00 g |
| Glucose | 0.36 g |
| Fructose | 0.43 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 0.86 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 29.0 mg |
| Potassium, K | 194 mg |
| Sodium, Na | 28.0 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.25 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 9.2 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.38 mg |
| Pantothenic acid | 0.13 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 38.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 38.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 13.6 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 370 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4443 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7405 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1730 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.41 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, alpha | 0.00 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) | 126 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.02 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 | 0.02 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 | 0.08 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.06 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 |
| Phytosterols | 38.0 mg |
| Tryptophan | 0.01 g |
| Threonine | 0.06 g |
| Isoleucine | 0.08 g |
| Leucine | 0.08 g |
| Lysine | 0.08 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.06 g |
| Tyrosine | 0.03 g |
| Valine | 0.07 g |
| Arginine | 0.07 g |
| Histidine | 0.02 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.14 g |
| Glutamic acid | 0.18 g |
| Glycine | 0.06 g |
| Proline | 0.05 g |
| Serine | 0.04 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is green leaf lettuce nutritious?
Yes, it is very nutrient-dense for its low calorie count. It is an excellent source of Vitamin K and a good source of Vitamin A, while also providing fiber, folate, and small amounts of iron and calcium.
How do I keep green leaf lettuce fresh longer?
Wash and thoroughly dry the leaves, then wrap them loosely in a dry paper towel and store in a plastic bag or container in the refrigerator's crisper drawer. This absorbs excess moisture and prevents slimy decay.
Can I cook green leaf lettuce?
While most often eaten raw, it can be lightly sautéed or added to soups and stews at the very end of cooking. However, its delicate texture will wilt quickly, so it is not suitable for long cooking times.