Lettuce, red leaf, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Red leaf lettuce is a delicate, leafy green with vibrant burgundy-tipped, ruffled leaves and a soft, buttery texture. Its flavor is mild and subtly sweet, lacking the bitter edge of some other lettuces. Nutritionally, it's a low-calorie powerhouse, offering a surprising amount of Vitamin A and K for its light caloric footprint.
Calorie split: 33% protein · 55% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People adore red leaf lettuce for its beautiful color that instantly elevates a salad's visual appeal, and its tender, non-bitter leaves make it a universally palatable base. It's a versatile canvas that pairs well with everything from creamy dressings to sharp vinaigrettes.
⚠️ Watch-outs & how to enjoy it better
Its delicate leaves bruise easily and wilt faster than sturdy greens like romaine, requiring careful handling and storage. To maximize freshness, store it wrapped in a paper towel in a sealed container and use within a few days. Its mild flavor can get lost in heavily spiced or very warm dishes.
Key benefits
- Excellent source of Vitamin A for eye health
- Very good source of Vitamin K for bone health
- High water content aids in hydration
- Provides dietary fiber for digestive health
- Contains antioxidants like beta-carotene
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The red color in its leaves comes from anthocyanins, the same powerful antioxidants found in berries and red grapes.
Full nutrition (USDA data · scales with serving)
| Water | 95.6 g |
| Energy | 13.0 kcal |
| Energy | 55.0 kj |
| Protein | 1.3 g |
| Total lipid (fat) | 0.22 g |
| Ash | 0.55 g |
| Carbohydrate, by difference | 2.3 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 0.48 g |
| Sucrose | 0.00 g |
| Glucose | 0.20 g |
| Fructose | 0.28 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 33.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 28.0 mg |
| Potassium, K | 187 mg |
| Sodium, Na | 25.0 mg |
| Zinc, Zn | 0.20 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 1.5 ug |
| Vitamin C, total ascorbic acid | 3.7 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.32 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 36.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 11.8 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 375 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4495 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7492 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1724 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.24 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 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) | 140 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 | 0.02 g |
| Threonine | 0.05 g |
| Isoleucine | 0.04 g |
| Leucine | 0.07 g |
| Lysine | 0.04 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.03 g |
| Valine | 0.05 g |
| Arginine | 0.04 g |
| Histidine | 0.02 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.14 g |
| Glutamic acid | 0.15 g |
| Glycine | 0.05 g |
| Proline | 0.04 g |
| Serine | 0.04 g |
FAQ
What's the difference between red leaf and green leaf lettuce?
Red leaf lettuce has burgundy-tipped leaves and a slightly sweeter, more delicate flavor than green leaf lettuce, which has a milder, more neutral taste. Nutritionally, they are very similar.
Can I cook red leaf lettuce?
While typically eaten raw, it can be lightly wilted in stir-fries or soups at the very end of cooking. However, its thin leaves will lose their texture quickly, so it's not ideal for prolonged cooking.
How do I keep it from getting soggy in my salad?
Ensure the leaves are completely dry after washing (use a salad spinner), and dress the salad just before serving. Adding a barrier like croutons or nuts can also help.
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 · 41% calories from protein · 0.9 g fiber · 0.5 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: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.