Food guide

Red Leaf Lettuce

Anthocyanin-tinted salad leaves, nutritionally close to green leaf lettuce with a slightly more bitter edge.

VegetablesPlant-Based

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

Nutrition per 100 g

Standardised to 100 g of red leaf lettuce, raw for fair comparison. Typical serving: 100 g raw — 13 kcal per 100 g serving.

Nutrition information for Red Leaf Lettuce
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	13 kcal	13 kcal	100 kcal
Protein	1.3 g	1.3 g	10 g
Carbohydrate	2.3 g	2.3 g	17.7 g
Fat	0.2 g	0.2 g	1.5 g
Fibre	0.9 g	0.9 g	6.9 g

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

Micronutrients

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

Micronutrients for Red Leaf Lettuce
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	375 µg	375 µg	42%
Vitamin C	3.7 mg	3.7 mg	4%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.15 mg	0.15 mg	1%
Vitamin K	140 µg	140 µg	117%
Thiamin	0.064 mg	0.064 mg	5%
Riboflavin	0.077 mg	0.077 mg	6%
Niacin	0.32 mg	0.32 mg	2%
Vitamin B6	0.1 mg	0.1 mg	6%
Folate	36 µg	36 µg	9%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.14 mg	0.14 mg	3%
Choline	11.8 mg	11.8 mg	2%
Minerals
Calcium	33 mg	33 mg	3%
Iron	1.2 mg	1.2 mg	7%
Magnesium	12 mg	12 mg	3%
Phosphorus	28 mg	28 mg	2%
Potassium	187 mg	187 mg	4%
Sodium	25 mg	25 mg	1%
Zinc	0.2 mg	0.2 mg	2%
Selenium	1.5 µg	1.5 µg	3%
Copper	0.028 mg	0.028 mg	3%
Manganese	0.2 mg	0.2 mg	9%

Source: USDA FoodData Central — Lettuce, red 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 red leaf lettuce?

Micronutrients for relatively few calories when portions stay reasonable.
Anthocyanin-tinted salad leaves, nutritionally close to green leaf lettuce with a slightly more bitter edge.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Walnut, Goat cheese, Balsamic.

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.