Food guide

Green Leaf Lettuce

Loose-leaf lettuce with more vitamin K and A than pale heading types, used as an everyday salad base.

VegetablesPlant-Based

Green Leaf Lettuce, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of green leaf lettuce, raw for fair comparison. Typical serving: 100 g raw — 15 kcal per 100 g serving.

Nutrition information for Green Leaf Lettuce
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	15 kcal	15 kcal	100 kcal
Protein	1.4 g	1.4 g	9.3 g
Carbohydrate	2.9 g	2.9 g	19.3 g
Fat	0.2 g	0.2 g	1.3 g
Fibre	1.3 g	1.3 g	8.7 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of green leaf lettuce, with a typical serving and FDA Daily Value for adults.

Micronutrients for Green Leaf Lettuce
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	370 µg	370 µg	41%
Vitamin C	9.2 mg	9.2 mg	10%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.22 mg	0.22 mg	1%
Vitamin K	126 µg	126 µg	105%
Thiamin	0.07 mg	0.07 mg	6%
Riboflavin	0.08 mg	0.08 mg	6%
Niacin	0.38 mg	0.38 mg	2%
Vitamin B6	0.09 mg	0.09 mg	5%
Folate	38 µg	38 µg	10%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.13 mg	0.13 mg	3%
Choline	13.6 mg	13.6 mg	2%
Minerals
Calcium	36 mg	36 mg	3%
Iron	0.86 mg	0.86 mg	5%
Magnesium	13 mg	13 mg	3%
Phosphorus	29 mg	29 mg	2%
Potassium	194 mg	194 mg	4%
Sodium	28 mg	28 mg	1%
Zinc	0.18 mg	0.18 mg	2%
Selenium	0.6 µg	0.6 µg	1%
Copper	0.029 mg	0.029 mg	3%
Manganese	0.25 mg	0.25 mg	11%

Source: USDA FoodData Central — Lettuce, green leaf, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat green leaf lettuce?

Micronutrients for relatively few calories when portions stay reasonable.
Loose-leaf lettuce with more vitamin K and A than pale heading types, used as an everyday salad base.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Tomato, Cucumber, Olive oil.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.