Lettuce, green leaf
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
5.4
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 4.1 (76.5%) |
| Protein | 2.0 (36.3%) |
| Fat | 0.5 (9.0%) |
| Total | 5.4 (100%) |
Serving: 1 cup shredded [36g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 34 (95.0%) |
| Carbohydrate | 1.0 (2.9%) |
| Protein | 0.5 (1.4%) |
| Ash | 0.2 (0.6%) |
| Fat | 0.05 (0.2%) |
| Total | 36 (100%) |
Serving: 1 cup shredded [36g]
Benefits
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High in vitamin K which helps support bone health and blood clotting
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A good source of vitamin A which promotes eye and skin health
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Contains folate which helps form red blood cells and supports cell growth
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Rich in antioxidants like beta-carotene and kaempferol that protect cells from damage
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Low in calories at only 15 calories per cup making it a good choice for weight management
Risks
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Low in calories but also low in protein, fat and other nutrients. Does not provide enough sustenance as a sole item in a meal
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May contain bacteria like E. coli or Salmonella which can cause food poisoning if lettuce is contaminated during production or handling
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Contains virtually no fat-soluble vitamins like A, D, E and K
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High in water content but low in fiber so does not aid digestion or provide feeling of fullness for long
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Being a raw vegetable, lettuce offers no thermal processing which can kill bacteria - washing may not remove all risks if lettuce was contaminated
Additional Information
Lettuce, specifically green leaf lettuce in its raw form, is a highly nutritious food that offers numerous health benefits. This leafy green vegetable is low in calories and fat, making it an excellent choice for those seeking to maintain a healthy weight. Additionally, it is packed with essential vitamins, minerals, and dietary fiber.
One of the primary nutritional benefits of green leaf lettuce is its high water content. With approximately 95% water, lettuce helps to hydrate the body and maintain a healthy fluid balance. This attribute, combined with its low calorie content, makes it a great choice for individuals looking to lose weight or manage their weight effectively.
Green leaf lettuce is also a rich source of vitamins and minerals. It contains significant amounts of vitamin A, vitamin K, and vitamin C. Vitamin A is essential for maintaining healthy vision, promoting proper immune function, and supporting cell growth and development. Vitamin K plays a crucial role in blood clotting and bone health. Vitamin C is a powerful antioxidant that helps protect cells from damage, supports immune function, and aids in the absorption of iron.
Moreover, green leaf lettuce is a good source of folate, a B-vitamin that is vital for DNA synthesis and cell division. Folate is particularly important for pregnant women as it helps prevent neural tube defects in developing fetuses. Additionally, lettuce provides small amounts of minerals such as potassium, calcium, and magnesium, which are essential for maintaining proper nerve function, muscle contraction, and bone health.
Furthermore, the dietary fiber found in green leaf lettuce contributes to its nutritional benefits. Fiber aids in digestion, promotes regular bowel movements, and helps prevent constipation. It also helps control blood sugar levels, lowers cholesterol levels, and contributes to a feeling of fullness, which can assist in weight management.
While green leaf lettuce offers numerous nutritional benefits, there are also a few risks associated with its consumption. One potential risk is the presence of harmful bacteria, such as E. coli or Salmonella, which can contaminate lettuce during cultivation or handling. To minimize this risk, it is crucial to thoroughly wash lettuce before consumption and ensure it is stored properly.
Additionally, some individuals may have allergies or sensitivities to lettuce, particularly those with a history of oral allergy syndrome or latex allergies. Symptoms may include itching, swelling, or hives. If you experience any adverse reactions after consuming lettuce, it is advisable to consult a healthcare professional.
In conclusion, green leaf lettuce in its raw form provides numerous nutritional benefits. It is low in calories, high in water content, and packed with essential vitamins, minerals, and dietary fiber. Incorporating green leaf lettuce into your diet can contribute to weight management, promote hydration, support immune function, and aid in digestion. However, it is important to be cautious of potential bacterial contamination and individual allergies or sensitivities. Overall, green leaf lettuce is a versatile and nutritious addition to a well-balanced diet.