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Lettuce nutrition facts

Information on Lettuce

Lettuce is one of the most important ingredients of the numerous different types of burgers and sandwiches. Most people do not know much about the nutritional value of lettuce. It has been used for more than 2500 years in various different types of salads, burgers, sandwiches and tacos. Chinese cuisine commonly includes cooked lettuce as well.

It is one of the healthiest types of food available and it has an enormous nutritional value. It is an integral part of every well balanced diet and it is highly recommended for all those who are trying to lose excess weight. Different types of lettuce have varied nutritional values too.

Nutrition Facts of Lettuce

Since lettuce cannot be preserved in any way it is always the best way to consume it in its fresh form because that way one can use its full nutritional potential. The three most common types of lettuce are butterhead, romaine and iceberg. Butterhead has a buttery flavor and very smooth and light leaves.

Romaine lettuce has the most intense flavor and it can be characterized by long, dark green leaves. It is the variety that has the biggest nutritional value. Iceberg has a crispy texture and its leaves have a light green color.  The darker the leaves the more nutritious the lettuce is.

One serving of 55 grams of butterhead lettuce contains 7 calories, 56.3 micrograms of vitamin K, 52.6 grams of water, 2 milligrams of vitamin C, 0.6 grams of dietary fiber, 1822 IU of vitamin A, 0.74 grams of protein, 0.11 milligrams of zinc, 1.23 grams of carbohydrates, 18 milligrams of phosphorus, 0.12 grams of fats. 7 milligrams of magnesium, 19 milligrams of calcium, 131 milligrams of potassium and 0.68 milligrams of iron. Each serving of 55 grams of iceberg lettuce contains 8 calories, 13.3 micrograms of vitamin K, 52.6 grams of water, 1.5 milligrams of vitamin C, 0.7 grams of dietary fiber, 276 IU of vitamin A, 0.5 grams of protein, 0.08 milligrams of zinc, 1.63 grams of carbohydrates, 11 milligrams of phosphorus, 0.08 grams of fats, 4 milligrams of magnesium, 10 milligrams of calcium, 78 milligrams of potassium and 0.23 milligrams of iron. Each serving of 47 grams of romaine lettuce contains 8 calories, 48.2 micrograms of vitamin K, 44.5 grams of water, 11.3 milligrams of vitamin C, 1 gram of dietary fiber, 4094 IU of vitamin A, 0.58 grams of proteins, 0.11 milligrams of zinc, 1.55 grams of carbohydrates, 14 milligrams of phosphorus, 0.14 grams of fats, 7 milligrams of magnesium, 16 milligrams of calcium, 116 milligrams of potassium and 0.46 milligrams of iron.

Health Benefits of Lettuce

Lettuce is very good for liver health, proper digestion and weight control. It is very efficient in preventing numerous different types of heart diseases and cancers. 

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