Lettuce, raw
Common food
Photo: Wikipedia
Raw lettuce is the crisp, watery backbone of salads worldwide, offering a satisfying crunch and a mild, slightly sweet or bitter flavor depending on the variety. Nutritionally, it's a low-calorie hydrator, providing a modest boost of fiber and vitamins with virtually no fat.
💚 Why it's loved
People love lettuce for its unparalleled ability to add fresh crunch and bulk to meals without adding significant calories. Its neutral flavor makes it a versatile canvas for bold dressings, proteins, and other vegetables, forming the foundation of countless salads and wraps.
⚠️ Watch-outs & how to enjoy it better
For individuals monitoring blood sugar, very high-carb dressings or toppings on lettuce salads can lead to spikes. Those with oral allergy syndrome (OAS) may experience mild itching in the mouth or throat due to cross-reactivity with pollen. To counteract, pair with a source of protein (chicken, beans) or healthy fat (avocado, olive oil) to slow sugar absorption, and try cooking lettuce (e.g., in soups or stir-fries) if OAS is a concern, as heat can break down the allergenic proteins.
Key benefits
- Extremely low in calories for volume eating
- Good source of hydration (over 95% water)
- Provides dietary fiber for digestive health
- Contains vitamin K for bone health
- Offers folate and vitamin A precursors
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lettuce belongs to the daisy family (Asteraceae), and its wild ancestor, Lactuca serriola, is known as 'compass plant' because its leaves tend to orient themselves north-south.
Full nutrition (scales with serving)
| Water | 94.7 g |
| Energy | 20.0 kcal |
| Protein | 0.92 g |
| Total lipid (fat) | 0.10 g |
| Carbohydrate, by difference | 3.7 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 31.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 23.0 mg |
| Potassium, K | 249 mg |
| Sodium, Na | 23.0 mg |
| Zinc, Zn | 0.26 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 8.0 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.32 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 38.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 38.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 10.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 302 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3617 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1510 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 73.9 ug |
| 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 | 0.02 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 | 0.11 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 |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is iceberg lettuce nutritionally worthless?
No. While it has less vitamins than darker greens like spinach, iceberg lettuce is over 95% water, making it excellent for hydration. It also provides fiber, some vitamin K, and folate, all for very few calories.
Why does my bagged lettuce sometimes taste bitter?
Bitterness in lettuce, especially in varieties like romaine or endive, is a natural compound called lactucarium. It can become more pronounced if the plant is stressed by heat or drought, or if it's bolting (going to seed).
How can I keep lettuce crisp after washing?
After washing, use a salad spinner to remove excess water. Then, store the leaves in a container lined with a dry paper towel to absorb any residual moisture, which prevents sliminess and wilting.