Lettuce nutrition facts
- Lettuce leaves are one of the very low-calorie green vegetables.
- Vitamins in lettuce are plentiful.
- It is a rich source of vitamin-K.
- Fresh leaves contain good amounts folates and vitamin C. ...
What kinds of vitamins are in lettuce?
Romaine Lettuce
- Two cups of romaine lettuce are an excellent source of vitamin A.
- With 2912 IU, this serving contains 58 percent of the recommended daily value, based on a 2,000-calorie diet.
- The website also credits romaine with being a very good source of folate, with 151.98mcg, and of vitamins B1 and vitamin B2; 2 cupfuls of romaine contains.11mg.
What minerals are found in lettuce?
What minerals are found in lettuce? Although it's low in fiber, it's high in minerals, such as calcium, phosphorous, magnesium, and potassium. It's naturally low in sodium. Plus, romaine lettuce is packed with vitamin C, vitamin K, and folate. It's a good source of beta carotene, which converts into vitamin A in the body.
What vitamins are in iceberg lettuce?
They include:
- Vitamin C, a powerful antioxidant that helps keep your immune system healthy.
- Calcium, which keeps bones and teeth strong. ...
- Vitamin K, a vitamin that works with calcium to prevent bone fractures. ...
- Vitamin A (as beta carotene), a powerful antioxidant that helps to maintain night vision and eye health. ...
Are vegetables high in minerals and vitamins?
These days, most people are aware that vegetables are a rich source of vitamins, which are essential for good health. For example, Vitamin A, which is found in vegetables that are green, yellow, or orange is important for healthy eyes and skin, and is also known to strengthen the immune system.
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What vitamin is lettuce high in?
Although it's low in fiber, it's high in minerals, such as calcium, phosphorous, magnesium, and potassium. It's naturally low in sodium. Plus, romaine lettuce is packed with vitamin C, vitamin K, and folate. It's a good source of beta carotene, which converts into vitamin A in the body.
Which lettuce has the most vitamins and minerals?
Butter lettuce Also called Boston or bibb lettuce, butter lettuce is the most nutritious of the lettuces on this list. The leaves are higher in folate, iron, and potassium than iceberg or leaf lettuces.
What's the healthiest green vegetable?
Spinach1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).
What are the benefits of eating lettuce everyday?
Health BenefitsBone Strength. Lettuce is a source of vitamin K, which helps strengthen bones. ... Hydration. Water makes up over 95% of raw lettuce. ... Improved Vision. Lettuce is a source of vitamin A, which plays a role in eye health. ... Improved Sleep. Extracts of multiple lettuce types have also been shown to promote sleep.
What is the healthiest lettuce to eat?
So, to answer your question, the most nutritious lettuce is Romaine. Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it delivers more folate, potassium, beta carotene and lutein.
What is the most nutritious salad?
Best: Spinach or Kale Salad They have the most nutrients. Case in point: Kale and spinach have over 10 times more immune-boosting vitamins A and C than iceberg lettuce. Not a fan of those? Turn over a new leaf: Boston, bibb, and romaine lettuces have a mild flavor, while arugula and watercress have a peppery bite.
What is the best kind of lettuce?
Crisphead. Crisphead, or iceberg, is probably the best-known lettuce in the U.S., in part because of its shrink-wrapped presence at nearly every grocery store in the country. Look for a round, compact, pale green head.
Is romaine lettuce better for you than iceberg?
Cos or romaine lettuce has a better nutritional profile than iceberg lettuce. Even though romaine lettuce still contains a significant amount of water at nearly 95%, the amounts of fiber, vitamins, and minerals are higher.
Which lettuce has the least amount of vitamins?
Butterhead lettuce, which includes Bibb and Boston varieties, provides less vitamins, but is still a good source of some. Iceberg lettuce, which provides negligible amounts of vitamins, is at the bottom of the list.
How much vitamin A is in bibb lettuce?
According to the National Agricultural Library of the United States Department of Agriculture, Bibb lettuce contains 73mcg of folate per 100g, and 3312 IU of vitamin A.
What is the best lettuce for heart health?
Generally, the darker the lettuce, the more nutrients it contains. Romaine lettuce scores high for vitamin content; World's Healthiest Foods endorses it as a food that is heart-healthy, and lists it as an excellent source ...
What is butthead lettuce?
Buttterhead lettuce, which includes the popular Boston and Bibb varieties, has large, sweet-flavored, tender leaves.include: According to the National Agricultural Library of the United States Department of Agriculture, Bibb lettuce contains 73mcg of folate per 100g, and 3312 IU of vitamin A.
Is iceberg lettuce green?
Crisphead lettuces, such as iceberg, feature green leaves on the outside and a w hitish interior . According to Ralph Ofcarcik, Ph.D., Director of Nutrition Services at Red Mountain Spa in St. George, Utah, iceberg lettuce richly deserves its reputation as an inferior source of nutrition.
Is Romaine a good source of folate?
The website also credits romaine with being a very good source of folate, with 151.98mcg, and of vitamins B1 and vitamin B2; 2 cupfuls of romaine contains.11mg.
What is the nutritional value of lettuce?
The nutritional content of lettuce varies across varieties. Almost all lettuces contain a significant amount of vitamin A, along with small amounts of vitamin C and iron. Iceberg lettuce contains 7% of the daily value of vitamin A. It also contains small amounts of vitamin C and iron.
Which lettuce has the lowest amount of nutrients?
The health benefits of lettuce vary across varieties of lettuce, based on their nutritional contents. Iceberg lettuce is generally the lettuce type with the lowest amount of nutrients.
What is the difference between Romaine lettuce and Celtuce lettuce?
Romaine lettuce is another lettuce type commonly sold in grocery stores. It's also known as the main ingredient in Caesar salad. Celtuce lettuce, also called asparagus lettuce or stem lettuce, has a distinctive, large stem. This lettuce variety is common in China, but less common in the Western world.
What is lettuce used for?
How to Prepare Lettuce. Lettuce is a leafy vegetable, famous for giving salads their base. There are multiple types of lettuce, and they all share the scientific name Lactuca sativa. The health benefits of lettuce come primarily from its vitamin content.
How much sugar is in butterhead lettuce?
Sugar: 1 gram . Butterhead lettuce contains 36% of the daily value of vitamin A. It also contains small amounts of vitamin C, iron, and calcium. A cup of chopped red leaf lettuce contains:
How did head lettuce get its name?
Head lettuce gets its name from its round shape. This variety includes iceberg and butterhead lettuces, both of which are commonly sold in grocery stores.
Why is lettuce contaminated?
coli. Sometimes lettuce, especially romaine, is recalled. These outbreaks are likely due to runoff from nearby animal farms that contaminates lettuce.
Can wild lettuce cause skin irritation?
Wild lettuce species can cause irritation when they come into contact with the skin.
Is lettuce good for you?
Lettuce is good for the heart. Lettuce protects the walls of the arteries of the heart, which is important for heart health, and prevents diseases such as heart attacks and strokes. (Is lettuce good for the heart ?)
Is lettuce good for constipation?
Lettuce is good for constipation. Foods rich in magnesium accelerate bowel movements and as lettuce contains magnesium also it is beneficial for constipation . (Is lettuce good for constipation?)
Is lettuce good for diabetes?
Lettuce is good for sugar. Lettuce consumption helps to maintain blood sugar levels because lettuce contains very few calories beside its glycemic index which is considered zero. (Is lettuce good for diabetes?)
Does lettuce make kidney stones?
There is no data whether lettuce makes kidney stones.
Does lettuce help with cancer?
Lettuce can help prevent some types of cancer . According to the researches, it is stated that lettuce juice prevents the growth of leukemia cells and breast cancer cells. Therefore, it is emphasized that lettuce has cancer preventing potential. (Does lettuce prevent cancer?)
Is lettuce good for blood pressure?
Lettuce is good for blood pressure. Because greens such as lettuce, spinach, cabbage, chard contain high levels of fiber and minerals, consuming them regularly reduces the risk of vascular occlusion and helps reduce blood pressure . (Is lettuce good for blood pressure?)
How much vitamin A is in lettuce?
Just 100 g of fresh, raw-lettuce provides 247% daily values of vitamin-A, and 4,443 µg of β-carotene (Carotenes convert into vitamin-A in the body; 2 µg of carotene is considered equivalent to 1 IU of vitamin-A). These compounds possess strong antioxidant properties.
What is Romaine lettuce?
Romaine lettuce grows to a long head of sturdy leaves with a stout rib almost reaching to the tip of the leaf-blade. Cultivars of Romaine are also the most popular types employed in the USA.
What is the best lettuce to grow?
Here are some traditional varieties of lettuce grown around:- 1 Butterhead, with loose leaves; it has a buttery texture. Butterhead cultivars are most popular and widely cultivated in Europe. 2 Chinese lettuce or celtuce : Features long, tapering, non-head forming leaves, and unlike its Western counterparts, it possesses strong-flavored tuft of terminal leaves. However, celtuce is grown for its long stem which used as a vegetable. They are, therefore, preferred in stir-fries and stews. 3 Crisp-head variety forms tight, dense heads that resemble cabbage. They are the mildest form and valued more for their crunchy texture than flavor. Cultivars of the crisp head are the most familiar type used in the USA. 4 Loose-leaf variety features tender, delicate and flavorful leaves with a loose bunch. This group includes green oak leaf, red oak leaf, valeria, and lolla-rosa-types. 5 Romaine lettuce grows to a long head of sturdy leaves with a stout rib almost reaching to the tip of the leaf-blade. Cultivars of Romaine are also the most popular types employed in the USA. 6 Summer Crisp variety forms moderately dense heads with a crunchy texture; this type is intermediate between crisp-head and loose-leaf types.
What is the name of the leafy green that is derived from milk?
Indeed, it is among the most sought after greens, be it in your crunchy green salads or healthy sandwiches! Lettuce leaves exude milk-like fluid (sap) when cut, and hence its name derived from Latin Lactuca for milk. Botanically this marvelous, nutrition rich leafy green belongs to the daisy family of Asteraceae.
What is the difference between Chinese lettuce and celtuce?
Chinese lettuce or celtuce : Features long, tapering, non-head forming leaves, and unlike its Western counterparts, it possesses strong-flavored tuft of terminal leaves. However, celtuce is grown for its long stem which used as a vegetable. They are, therefore, preferred in stir-fries and stews.
What is the best lettuce to use in a salad?
Raw, fresh lettuce commonly used in salads, burgers, spring rolls, and sandwiches. Chinese-lettuce is ideal for stir-fries or stews and can be added to noodles as well as in fried rice preparations. The leafy green also combines well with garden peas, green beans as well as seafood like shrimp, prawns, etc.
How many varieties of lettuce are there?
There are about six cultivars varieties exist based on their head formation and leaf structure. Leaf types with more bitter taste are rather rich in nutrients as well as antioxidants. Here are some traditional varieties of lettuce grown around:-. Butterhead, with loose leaves; it has a buttery texture.
Why is lettuce good for you?
Eating salads, in particular, can have tremendous health benefits for a number of reasons primarily because salads get people to eat more vegetables – something we should all be doing more of.
What vitamins are in salad dressing?
A 2006 study published in the Journal of the American Dietetic Association found people who eat salads, raw vegetables and salad dressing had above-average blood levels of folic acid, vitamins C and E, lycopene and alpha- and beta-carotene.
What foods slow cognitive decline?
A 2018 study published in Neurology found that eating one serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol and kaempferol may help to slow cognitive (brain function) decline with aging.
Does salad have fiber?
A 2019 study published in the Journal of the Academy of Nutrition and Dietetics found that people who eat salad had higher intakes of fiber, total fat, unsaturated fatty acids, vitamins A, B-6, C, E, K, folate, choline, magnesium, potassium and sodium than those who did not eat salad.
Does eating more leafy greens help with diabetes?
This study from the Journal of Nutrition found that in low-income areas of Mumbai, India, where women have a low intake of vitamins and minerals, show eating more leafy green vegetables, fruit, and/or milk protects developing gestational diabetes during pregnancy.
Does eating salads lower your caloric intake?
Several studies indicate that eating a salad before a meal can reduce caloric intake and other factors such as body weight, waist size, blood triglyceride and cholesterol levels and blood pressure. Read the studies published in the Journal of the American Dietetic Association, Appetite and the International Journal of Science and Nutrition.
Does eating whole eggs with salad help with carotenoid absorption?
A study from the American Journal of Clinical Nutrition found that consuming cooked whole eggs with a raw mixed-vegetable salad improved carotenoid absorption from other carotenoid-rich foods. foods. Carotenoids are nutrients that give red, yellow and orange color fruits and vegetables their bright color and also provide health benefits.
How many calories are in romaine lettuce?
A dieter’s dream, romaine lettuce has about 8 calories and 1 to 2 grams of carbohydrates per cup. Trusted Source. . Although it’s low in fiber, it’s high in minerals, such as calcium, phosphorous, magnesium, and potassium. It’s naturally low in sodium.
What is Romaine lettuce used for?
Romaine lettuce is probably best known for its use in Caesar salad, but is also delicious halved, brushed with olive oil, and grilled. If you’re trying to sneak added nutrients onto your family’s plates, romaine can make a great cushion for any type of crunchy food.
What is the best salad green?
Romaine lettuce. Sturdy, crunchy, and packed with nutrition, romaine lettuce is a hearty salad green. Also known as cos lettuce, romaine lettuce is known for its nutritional benefits and savory, yet neutral taste. It’s also low in calories, sugar, and carbohydrates and high in vitamins and minerals.
What is the role of vitamin A in the body?
An antioxidant, vitamin A supports cell growth and reproductive health. It also helps to maintain the heart, kidneys, and lungs. Vitamin A also supports the eyes. Folate is a B vitamin, which supports cell division, the production of DNA, and genetic material.
Can you use Romaine leaves for wraps?
Romaine leaves are sturdy and large, making them an excellent covering for wraps or a substitute for sandwich bread. Simply spread your filling on a leaf of romaine, fold or roll, and eat. You can use a toothpick to hold your creation together if you’re planning on making a healthy lunchbox treat for your child.
Can you eat Romaine lettuce?
As with all produce, fresh is best. Try to eat romaine within a few days of purchase. You can buy hearts of romaine lettuce instead of the entire head. However, the outermost leaves are highest in nutrient density. No matter which type you buy, make sure to wash thoroughly to remove dirt and debris.
Can you use Romaine in salad?
You can use romaine in any type of salad you choose and as a topping for tacos or chili. It is also hearty enough to add to stir-fry dishes — just be sure to make it the last ingredient you add so it doesn’t cook too long.
How much vitamin K is in iceberg lettuce?
According to the U.S. Department of Agriculture's nutritional data, 1 cup of loosely packed, shredded iceberg lettuce contains 13.7 mcg of vitamin K, a generous portion of recommended 75 to 90 mcg for adults over age 19.
Which is better, iceberg lettuce or romaine lettuce?
Darker lettuces like romaine and red leaf are richer in vitamin A, beta-carotene and other nutrients than iceberg. Iceberg offers a low-calorie source of dietary fiber, mostly in the spine and ribs of the lettuce head.
