Lettuce Nutrition Facts

The Nutritional Value of Lettuce, green leaf, raw

(German: Kopfsalat, Spanish: Lechugas)
Scientific Name: Lactuca sativa

NDB No:     11253

Nutrient Units Value per
100 grams of
edible portion
Number
of Data
Points
Std.
Error
Proximates
Water
g
95.07
8
0.207
Energy
kcal
15
0
0
Energy
kj
61
0
0
Protein
g
1.36
8
0.059
Total lipid (fat)
g
0.15
8
0.015
Ash
g
0.62
8
0.044
Carbohydrate, by difference
g
2.79
0
0
Fiber, total dietary
g
1.3
4
0.019
Sugars, total
g
0.78
4
0.04
Sucrose
g
0.00
4
0
Glucose (dextrose)
g
0.36
4
0.024
Fructose
g
0.43
4
0.029
Lactose
g
0.00
4
0
Maltose
g
0.00
4
0
Galactose
g
0.00
4
0
Starch
g
0.00
4
0
Minerals
Calcium, Ca
mg
36
8
2.118
Iron, Fe
mg
0.86
8
0.118
Magnesium, Mg
mg
13
8
1.313
Phosphorus, P
mg
29
8
2.492
Potassium, K
mg
194
8
10.367
Sodium, Na
mg
28
8
4.917
Zinc, Zn
mg
0.18
8
0.012
Copper, Cu
mg
0.029
8
0.004
Manganese, Mn
mg
0.250
8
0.024
Selenium, Se
mcg
0.6
8
0.145
Vitamins
Vitamin C, total ascorbic acid
mg
18.0
0
0
Thiamin
mg
0.070
8
0.003
Riboflavin
mg
0.080
8
0.003
Niacin
mg
0.375
8
0.031
Pantothenic acid
mg
0.134
8
0.005
Vitamin B-6
mg
0.090
8
0.016
Folate, total
mcg
38
8
2.194
Folic acid
mcg
0
0
0
Folate, food
mcg
38
8
2.194
Folate, DFE
mcg_DFE
38
0
0
Vitamin B-12
mcg
0.00
0
0
Vitamin A, IU
IU
7405
0
0
Vitamin A, RAE
mcg_RAE
370
0
0
Retinol
mcg
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.29
4
0.025
Tocopherol, beta
mg
0.00
4
0
Tocopherol, gamma
mg
0.37
4
0.025
Tocopherol, delta
mg
0.01
4
0.005
Vitamin K (phylloquinone)
mcg
173.6
8
15.774
Lipids
Fatty acids, total saturated
g
0.020
0
0
4:0
g
0.000
0
0
6:0
g
0.000
0
0
8:0
g
0.000
0
0
10:0
g
0.000
0
0
12:0
g
0.000
0
0
14:0
g
0.000
0
0
16:0
g
0.018
0
0
18:0
g
0.002
0
0
Fatty acids, total monounsaturated
g
0.006
0
0
16:1 undifferentiated
g
0.002
0
0
18:1 undifferentiated
g
0.005
0
0
20:1
g
0.000
0
0
22:1 undifferentiated
g
0.000
0
0
Fatty acids, total polyunsaturated
g
0.082
0
0
18:2 undifferentiated
g
0.024
0
0
18:3 undifferentiated
g
0.058
0
0
18:4
g
0.000
0
0
20:4 undifferentiated
g
0.000
0
0
20:5 n-3
g
0.000
0
0
22:5 n-3
g
0.000
0
0
22:6 n-3
g
0.000
0
0
Cholesterol
mg
0
0
0
Phytosterols
mg
38
0
0
Amino acids
Tryptophan
g
0.009
0
0
Threonine
g
0.059
0
0
Isoleucine
g
0.084
0
0
Leucine
g
0.079
0
0
Lysine
g
0.084
0
0
Methionine
g
0.016
0
0
Cystine
g
0.016
0
0
Phenylalanine
g
0.055
0
0
Tyrosine
g
0.032
0
0
Valine
g
0.070
0
0
Arginine
g
0.071
0
0
Histidine
g
0.022
0
0
Alanine
g
0.056
0
0
Aspartic acid
g
0.142
0
0
Glutamic acid
g
0.182
0
0
Glycine
g
0.057
0
0
Proline
g
0.048
0
0
Serine
g
0.039
0
0
Other
Alcohol, ethyl
g
0.0
0
0
Caffeine
mg
0
0
0
Theobromine
mg
0
0
0
Carotene, beta
mcg
4443
6
418.138
Carotene, alpha
mcg
0
6
0
Cryptoxanthin, beta
mcg
0
6
0
Lycopene
mcg
0
6
0
Lutein + zeaxanthin
mcg
1730
2
0
USDA National Nutrient Database for Standard Reference, Release 17 (2004)

Nutrition Note: All values are for 100 grams (3.52 ounces) and for raw fresh fruits or vegetables. The longer you store or cook your products the more nutritional value is lost, so if you need to cook do it short and fast and always use fresh products. Also If   you have special needs or conditions make sure you consult with your doctor or nutritionist.

 

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