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Healthy Diet Plans >>  Calories >>  Lettuce

Calories In Lettuce

Lettuce is a green leafy vegetable that is typically consumed raw as part of salads, burgers, sandwiches, tacos or even cooked in various dishes in the Chinese cuisine. Lettuce is known to be very mild in flavor and is introduced in salads to counterbalance some of the other ingredients that may be in the salad. Lettuce is available in various varieties such as butterhead, Chinese lettuce, crisphead, loose leaf, summer crisp and romaine lettuce.

Interesting Facts And Info On The Nutrients In Lettuce

  • All varieties of lettuce are known to be good sources of vitamin K and cholorphyll.
  • In fact the iceberg variety of lettuce is known to be an excellent source of choline, whereas the romaine lettuce is rich in manganese, chromium, vitamins A, B2, B1, C and folic acid.
  • The calorie content in lettuce is known to be very low on account of its high water content.

Calories In Romaine Lettuce

Romaine lettuce is a type of lettuce that is known to have a firm rib down its center with a head of sturdy leaves. This type of lettuce is also found in warm climates as it is tolerant of the heat. The calories in a cup of romaine lettuce is around 10 and it is also known to be more nutrient rich as it contains vitamin K, folate and B vitamins.

Nutrition Facts Of Romaine Lettuce

  • Protein: 0.58 g
  • Fiber: 1 g
  • Calcium: 16 mg
  • Potassium: 116 mg
  • Vitamin C: 11.3 mg
  • Folate: 64 mcg
  • Vitamin K: 48.2 mcg

Calories In Lettuce Wraps

The lettuce wrap is basically a type of lettuce sandwich that is prepared with or without bread.

In fact, lettuce wraps are considered a healthy snack, as they are known to be cool, refreshing and also cleanse the palate. The calories in lettuce wraps will depend on the kind of filling used, which could be fish or steak or chicken or even a combination of vegetables.

Nutrient Content In Lettuce Wraps

The nutritional content of lettuce wraps with a chicken stuffing are:

  • Calories: 160
  • Fat: 7g
  • Carbohydrates: 17g
  • Protein: 8 g
  • Sodium: 650 mg

Calories In A Cup Of Lettuce

The calories in a cup of lettuce will typically depend on the variety of lettuce being consumed:

  • 10 calories in a cup of chopped iceberg lettuce
  • 8 calories in a cup of chopped romaine lettuce
  • 5 calories in a cup of chopped average green leaf lettuce.

Nutritional composition in 1 cup of lettuce

  • Energy: 15 Kcal
  • Carbohydrates: 2.79g
  • Protein: 1.36g
  • Total fat: 0.16g
  • Dietary fiber: 1.3g
  • Cholesterol: 0mg

Calories In Shredded Lettuce

Shredded lettuce is basically prepared by roughly chopping or tearing the leaves of a single variety of lettuce or even mixing together various varieties of lettuce. As it was in the case of a cup of chopped lettuce , the calories in a cup of shredded lettuce will vary depending on the type of lettuce used.

  • 6 calories in a cup of shredded iceberg lettuce
  • 8 calories in a cup of shredded cos lettuce

Nutritional breakdown of shredded lettuce:

  • Fat: 54mg
  • Cholesterol: 0mg
  • Sodium: 10.08 mg
  • Carbohydrates: 1g
  • Dietary Fiber: 0.47g
  • Sugar: 0.28g
  • Protein: 0.49g

Properties Of Lettuce And Its Health Benefits

One of the health benefits of lettuce is that it is known to help in the prevention of various diseases and promote overall good health. It is rich in various phyto-nutrients. Lettuce is also known to be an excellent source of beta – carotene, vitamin A and flavonoids that help in protecting the body from oral cavity as well as lung cancers. Lettuce is also a good source of vitamin K, which is known to help in increasing bone mass. It is also used in the treatment of Alzheimer’s disease, as it minimizes the neuronal damage in the brain of the patient. In fact the fresh leaves of lettuce are also a dietary recommendation for pregnant women, as they tend to help in preventing the development of any neural tube defects in the baby.

Side Effects Of Lettuce

Typically lettuce is not known to have any side effects, except for a variety of lettuce known as wild lettuce. This is known to make the individual drowsy and is not recommended for pregnant women.

Tips To Purchase And Intake Lettuce

While deciding on the quality of lettuce to purchase, ensure that it is bright in color and does not have any discoloration. One of the storage tips for lettuce is to wash it and remove any excess water that may be left behind before placing it in the refrigerator. Store it in a plastic bag for not more than 3 days and make sure you remove as much air from it as possible.

Submitted on January 16, 2014