Lettuce (Lactuca sativa) is a low-calorie, water-rich leafy green packed with essential vitamins, minerals, fiber, and antioxidants. It is commonly used in salads, sandwiches, wraps, and burgers, making it one of the most popular leafy vegetables worldwide.
📊 Nutritional Breakdown of Lettuce (Per 100g)
| Nutrient | Amount | % Daily Value (DV) | Health Benefits |
| Calories | 15 kcal | 1% | Low in calories, ideal for weight loss |
| Water | 95.6g | – | Keeps the body hydrated |
| Carbohydrates | 2.9g | 1% | Provides small energy boost |
| Fiber | 1.2g | 5% | Aids digestion & gut health |
| Protein | 1.4g | 3% | Supports muscle growth & repair |
| Fat | 0.2g | 0% | Very low-fat content |
| Vitamin A | 7405 IU | 148% | Boosts vision, skin health, and immunity |
| Vitamin C | 9.2mg | 15% | Powerful antioxidant, fights infections |
| Vitamin K | 126.3 µg | 105% | Essential for blood clotting & bone health |
| Folate (B9) | 38 µg | 10% | Important for DNA synthesis & pregnancy health |
| Iron | 0.3mg | 4% | Helps prevent anemia |
| Calcium | 33mg | 3% | Strengthens bones & teeth |
| Magnesium | 13mg | 3% | Supports muscle & nerve function |
| Potassium | 194mg | 6% | Helps regulate blood pressure |
| Zinc | 0.18mg | 2% | Supports immune function & metabolism |
🔹 % DV (Daily Value) is based on a 2000-calorie diet.
💚 Top Health Benefits of Lettuce
1️⃣ Promotes Hydration & Detoxification 💧
✔ 95.6% water content keeps the body hydrated.
✔ Helps flush out toxins from the body.
2️⃣ Boosts Vision & Eye Health 👀
✔ Rich in Vitamin A, prevents night blindness & macular degeneration.
3️⃣ Supports Bone Strength & Health 🦴
✔ High in Vitamin K & Calcium, essential for strong bones.
✔ Helps prevent osteoporosis & fractures.
4️⃣ Aids Digestion & Gut Health 🥗
✔ Good Fiber Content promotes smooth digestion.
✔ Helps prevent constipation & bloating.
5️⃣ Strengthens Immunity & Fights Infections 🛡️
✔ Rich in Vitamin C & Antioxidants, helps fight colds & infections.
6️⃣ Regulates Blood Pressure ❤️
✔ Contains Potassium, which helps maintain healthy blood pressure levels.
7️⃣ Helps with Weight Loss 🚀
✔ Low in Calories & High in Water Content keeps you full without adding extra calories.
🥦 Lettuce vs. Other Leafy Greens
| Leafy Green | Iron (mg/100g) | Vitamin K (µg/100g) | Calcium (mg/100g) | Fiber (g/100g) |
| Lettuce | 0.3 | 126.3 | 33 | 1.2 |
| Kale | 1.5 | 389.6 | 150 | 4.1 |
| Spinach | 2.7 | 482.9 | 99 | 2.2 |
| Collard Greens | 0.5 | 437.1 | 232 | 4.0 |
🔹 Lettuce has the highest water content but lower iron and fiber compared to spinach and kale.
⚠️ Who Should Limit Lettuce?
🚨 1️⃣ People with Blood Clotting Issues (High Vitamin K Content)
- Lettuce is high in Vitamin K, which may interfere with blood-thinning medications (like Warfarin).
🚨 2️⃣ People with IBS or Sensitive Stomachs
- Some people may experience bloating & gas due to its fiber content.
🚨 3️⃣ People Looking for High Nutrient Density
- While lettuce is hydrating & refreshing, other greens like spinach or kale offer higher nutrient density.
🥗 How to Eat Lettuce for Maximum Nutrition?
✔ Best Ways to Eat Lettuce
🥗 Raw in Salads – Best for retaining nutrients.
🥪 In Sandwiches & Wraps – Adds crunch & freshness.
🍔 In Burgers & Tacos – Adds texture & hydration.
🍹 In Smoothies & Juices – Mix with fruits for extra nutrients.
🥬 As Lettuce Wraps (Instead of Bread) – A low-carb, gluten-free alternative.