Lettuce

About This Food

Lettuce is the common name for a number of related plants that grow in “heads”.

Varieties of lettuce include iceberg, romaine, red leaf, and butterhead. Because their growing seasons peak at different times of year, there's always a plenitude of this salad staple.

All lettuce varieties are low in calories and most provide beta carotene, vitamin C and folate. Choose darker lettuce leaves to reap the most antioxidants.

Because lettuce is on the Environmental Working Group's list of the most chemically contaminated foods - the Dirty Dozen - be sure to always pick organic. 

Antioxidant Score* (ORAC)=1,423, 963, 438 and 2,380

*Butterhead lettuce (1,423), Romaine lettuce (963), Iceberg lettuce (438) and Red leaf lettuce (2,380)

Choose crisp headsd of lettuce that are free of blemishes. Refrigerate washed-and-dried greens airtight in a plastic bag for 3 to 5 days.

Special diets
  • Autoimmune Paleo Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminA
  • VitaminK
Good Source of
  • Folate
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition Information

Serving size: 1 cup(s) shredded

Calories: 7

Omega-6 / Omega-3 ratio: 0 : 1

Macronutrients
Amount
Total Fat
0.12 g
Saturated Fat
0.02 g
Monounsaturated Fat
0 g
Polyunsaturated Fat
0.06 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
46 g
ALA
46 mg
EPA, DHA
0 mg, 0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
1.23 g
Net Carbohydrate
0.62 g
Sugars
0.52 g
Fiber
0.61 g
Protein
0.74 g
Sugar Alcohols
0 g
Macronutrients
Amount
% Daily Value*
Vitamin A
1821.6 IU
36%
Vitamin C
2.04 mg
3%
Vitamin D
0 IU
0%
Vitamin E
0.1 IU
0%
Vitamin B6
0.05 mg
2%
Vitamin B12
0 mcg
0%
Vitamin K
56.27 mg
70%
Folate
40.15 mcg
10%
Niacin
0.2 mg
1%
Riboflavin
0.03 mg
2%
Thiamin
0.03 mg
2%
Choline
4.62 mg
1%
Minerals
Calcium
19.25 mg
2%
Copper
0.01 mg
0%
Iron
0.68 mg
4%
Magnesium
7.15 mg
2%
Manganese
0.1 mg
5%
Phosphorous
18.15 mg
2%
Potassium
130.9 mg
4%
Selenium
0.33 mcg
0%
Sodium
2.75 mg
0%
Zinc
0.11 mg
1%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
1092.85 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
672.65 mcg
Lycopene
0 mcg
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