Foods Nutrition Vegetables

Lettuce 101: Nutrition Facts and Health Benefits

What Is Lettuce?

Lettuce is a green leafy healthy vegetable. Scientifically lettuce belongs to Asteraceae/Longifolia family and is an yearly plant. Lettuce available many others name in the planet like Lactuca sativa or romaine lettuce or “cos lettuce”.

Lettuce herb is mostly used in salads and many other dishes also like soups, sandwiches and wraps.

It has a rich source of Omega-3 fatty acids and vitamins  like vitamin K and vitamin C, which is important in certain bodily processes.

Although, looks-wise, Lettuce is similar to cabbage, only one difference is found that lettuce has high quantities of water as compare to cabbage.

You can also see Shrimp nutrition facts in previous article.

Types Of Lettuce Leaves:

There are four types of lettuce leaves found in the planet which is given below:

  1.  Iceberg Lettuce
  2. Butterhead Lettuce
  3. Leaf Lettuce
  4. Romaine Lettuce

Lettuce benefits Infographics

Lettuce Nutrition facts

1 cup (100 g) Lettuce, green leaf, raw contains:

Calorie in Lettuce

15.0, Calories

  • From Carbohydrate 10.4(43.5 kJ)
  • From Fat 1.3(5.4 kJ)
  • From Protein 3.3(13.8 kJ)
  • From Alcohol 0.0(0.0 kJ)

Protein & Amino Acids

1.4 g, Protein

Carbohydrates in Lettuce

2.8 g, Carbohydrate

  • Dietary Fiber 1.3 g
  • Starch 0.0 g
  • Sugars 0.8 g

Fats & Fatty Acids

Total Fat 0.2 g

  • Saturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Polyunsaturated Fat 0.1 g
  • Total Omega-3 fatty acids 58.0 mg
  • Total Omega-6 fatty acids 24.0 mg

Vitamins in Lettuce

  • 7.3 IU, Vitamin A
  • Vitamin A 7404 IU
  • Vitamin C 8.0 mg
  • Choline13.4 mg
  • Betaine0.2 mg
  • Vitamin E (Alpha Tocopherol) 0.3 mg
  • Vitamin K 174 mcg
  • Vitamin B6 0.1 mg
  • Folate 38.0 mcg
  • Vitamin B12 0.0 mcg
  • Pantothenic Acid0.1 mg
  • Thiamin 0.1 mg
  • Riboflavin 0.1 mg
  • Niacin 0.4 mg

Minerals in Lettuce

  • Calcium 36.0 mg
  • Iron 0.9 mg
  • Magnesium 13.0mg
  • Potassium 194 mg
  • Manganese 0.3 mg
  • Phosphorus 29.0 mg
  • Sodium 28.0 mg
  • Zinc 0.2 mg
  • Copper 0.0 mg
  • Selenium 0.6 mcg


  • Alcoho l0.0 g
  • Water 95.1 g
  • Ash 0.6 g
  • Caffeine 0.0 mg
  • Theobromine 0.0 mg

14 Health Benefits of Lettuce

  1. Prevents eye sight Problems
  2. Improve Bones Health
  3. Great tool of Weight Loss
  4. Encourage Brain Health
  5. Boosts Heart Health
  6. Help Fight Cancer Cells
  7. Good For Pregnancy
  8. Helps Treat Insomnia
  9. Promotes Good Hair Growth
  10. Boosts Immunity
  11. Prevents Skin disease
  12. Keeps You Hydrated
  13. Protect Anemia
  14. Good for Muscle Strength And Metabolism

1. Prevents eye sight Problems

Lettuce are loaded with vitamin A, vitamin C, and carotenoids that are important to protect the eyes sight problems. Its contains also zeaxanthin, which is also helps in handy against certain eyesight issues.

According to collective data has been proved the efficiency of vitamin A which is helpful for macular degeneration.

Deficiencies in the vitamins and antioxidants lead to the development of glaucoma, cataracts, and other eye health (1) problems .

And all these problems solve by taking green leafy vegetables like Lettuce, Spinach, Broccoli, Kale and Carrots etc.

2. Improve Bones Health

Lettuce is a great source of lipoxygenase, which is fights against Inflammation and it has been also used in folk medicine to relieve osteodynia or bones pains (2) .

Many vitamins and minerals are found in Lettuce like vitamin K Calcium and Iron etc. which can reduce inflammation (3).

3. Great tool of Weight Loss

Lettuce help in Weight Loss
Lettuce help in Weight Loss

Lettuce is one of the most important green leaf vegetable or tool for losing weight. Lettuce is a healthiest meal that’s why it’s also addition to keto menu diet.

Taking 5-10 g of lettuce to your diet in everyday can be a good idea (4). It has high amount of fiber, low levels of fat and calories  that are important to assist healthy digestion and aids in weight Loss.

4. Encourage Brain Health

Lettuce has  high amounts of Vitamin K, Lutein, Beta-Carotene and Folate that’s prompt brain cells and aid in better functioning. And controls in speeding up the response rates.

5. Boosts Heart Health

Vitamins A and C, both  are the  main compounds of Lettuce. Both of these nutrients improve strengthen the arteries and oxidize cholesterol.

The amount of potassium in lettuce also good, which is improve lowers blood pressure and controls heart disease. Lettuce intake can also beneficial for HDL (the good cholesterol) and maintain the levels of LDL (5).

6. Help Fight Cancer

According to the collective data report, in Japan where the all green leafy vegetables like Lettuce, Spinach, Broccoli, Kale and Carrots etc. is consume regular bases(6), which is control the risk of stomach cancer, breast cancer.

There are different types of cancers all around the world, lettuce can fight several types of cancers – like those of the mouth, throat, esophagus, stomach (9) and reduce tumour growth.

The protein called “chlorophyll-protein” (10) founds mostly in dark green leaves of a romaine lettuce, important for reduces the risk of developing liver and colon cancer.

7. Good For Pregnancy

Good For Pregnancy

Consuming dark green leaves of a romaine lettuce during pregnancy, well-being of your baby. It has lots of beneficial vitamins and minerals, which is good for pregnancy.

A research, around 1/2 a cup of romaine lettuce contains about 64 mcg of folate (21).

See more vegetables.