The Nutrition In Lettuce Leaves
Lettuce originated in the Mediterranean
area. The character of lettuce is such that it cannot be
preserved. It is available only as a fresh plant. The
darker the leaves, the more healthful the lettuce. Pale,
iceberg lettuce is virtually devoid of nourishment.
Boston and Bibb lettuce are a valuable soured of iron.
Dark lettuce leaves are a refreshing addition to
vegetable juices.
(R.D.)
Lettuce, green leaf, raw, 1 cup
| Nutrient
|
Units
|
1.00 X 1 cup
shredded
-------
36g
|
| Proximates
|
| Water
|
g
|
34.23
|
| Energy
|
kcal
|
5
|
| Energy
|
kj
|
22
|
| Protein
|
g
|
0.49
|
| Total lipid (fat)
|
g
|
0.05
|
| Ash
|
g
|
0.22
|
| Carbohydrate, by difference
|
g
|
1.00
|
| Fiber, total dietary
|
g
|
0.5
|
| Sugars, total
|
g
|
0.28
|
| Sucrose
|
g
|
0.00
|
| Glucose (dextrose)
|
g
|
0.13
|
| Fructose
|
g
|
0.15
|
| Lactose
|
g
|
0.00
|
| Maltose
|
g
|
0.00
|
| Galactose
|
g
|
0.00
|
| Starch
|
g
|
0.00
|
| Minerals
|
| Calcium, Ca
|
mg
|
13
|
| Iron, Fe
|
mg
|
0.31
|
| Magnesium, Mg
|
mg
|
5
|
| Phosphorus, P
|
mg
|
10
|
| Potassium, K
|
mg
|
70
|
| Sodium, Na
|
mg
|
10
|
| Zinc, Zn
|
mg
|
0.06
|
| Copper, Cu
|
mg
|
0.010
|
| Manganese, Mn
|
mg
|
0.090
|
| Selenium, Se
|
mcg
|
0.2
|
| Vitamins
|
| Vitamin C, total ascorbic acid
|
mg
|
6.5
|
| Thiamin
|
mg
|
0.025
|
| Riboflavin
|
mg
|
0.029
|
| Niacin
|
mg
|
0.135
|
| Pantothenic acid
|
mg
|
0.048
|
| Vitamin B-6
|
mg
|
0.032
|
| Folate, total
|
mcg
|
14
|
| Folic acid
|
mcg
|
0
|
| Folate, food
|
mcg
|
14
|
| Folate, DFE
|
mcg_DFE
|
14
|
| Vitamin B-12
|
mcg
|
0.00
|
| Vitamin B-12, added
|
mcg
|
0.00
|
| Vitamin A, IU
|
IU
|
2666
|
| Vitamin A, RAE
|
mcg_RAE
|
133
|
| Retinol
|
mcg
|
0
|
| Vitamin E (alpha-tocopherol)
|
mg
|
0.10
|
| Vitamin E, added
|
mg
|
0.00
|
| Tocopherol, beta
|
mg
|
0.00
|
| Tocopherol, gamma
|
mg
|
0.13
|
| Tocopherol, delta
|
mg
|
0.00
|
| Vitamin K (phylloquinone)
|
mcg
|
62.5
|
| Lipids
|
| Fatty acids, total saturated
|
g
|
0.007
|
| 4:0
|
g
|
0.000
|
| 6:0
|
g
|
0.000
|
| 8:0
|
g
|
0.000
|
| 10:0
|
g
|
0.000
|
| 12:0
|
g
|
0.000
|
| 14:0
|
g
|
0.000
|
| 16:0
|
g
|
0.006
|
| 18:0
|
g
|
0.001
|
| Fatty acids, total monounsaturated
|
g
|
0.002
|
| 16:1 undifferentiated
|
g
|
0.001
|
| 18:1 undifferentiated
|
g
|
0.002
|
| 20:1
|
g
|
0.000
|
| 22:1 undifferentiated
|
g
|
0.000
|
| Fatty acids, total polyunsaturated
|
g
|
0.030
|
| 18:2 undifferentiated
|
g
|
0.009
|
| 18:3 undifferentiated
|
g
|
0.021
|
| 18:4
|
g
|
0.000
|
| 20:4 undifferentiated
|
g
|
0.000
|
| 20:5 n-3
|
g
|
0.000
|
| 22:5 n-3
|
g
|
0.000
|
| 22:6 n-3
|
g
|
0.000
|
| Cholesterol
|
mg
|
0
|
| Phytosterols
|
mg
|
14
|
| Amino acids
|
| Tryptophan
|
g
|
0.003
|
| Threonine
|
g
|
0.021
|
| Isoleucine
|
g
|
0.030
|
| Leucine
|
g
|
0.028
|
| Lysine
|
g
|
0.030
|
| Methionine
|
g
|
0.006
|
| Cystine
|
g
|
0.006
|
| Phenylalanine
|
g
|
0.020
|
| Tyrosine
|
g
|
0.012
|
| Valine
|
g
|
0.025
|
| Arginine
|
g
|
0.026
|
| Histidine
|
g
|
0.008
|
| Alanine
|
g
|
0.020
|
| Aspartic acid
|
g
|
0.051
|
| Glutamic acid
|
g
|
0.066
|
| Glycine
|
g
|
0.021
|
| Proline
|
g
|
0.017
|
| Serine
|
g
|
0.014
|
| Other
|
| Alcohol, ethyl
|
g
|
0.0
|
| Caffeine
|
mg
|
0
|
| Theobromine
|
mg
|
0
|
| Carotene, beta
|
mcg
|
1599
|
| Carotene, alpha
|
mcg
|
0
|
| Cryptoxanthin, beta
|
mcg
|
0
|
| Lycopene
|
mcg
|
0
|
| Lutein + zeaxanthin
|
mcg
|
623
|
USDA National Nutrient Database
for Standard Reference, Release 18 (2005)
|
Smile!