Nutrients in 1 kilogram of Green Leaf Lettuce

Raw Green Leaf Lettuce (Lactuca sativa var. crispa).

Macros Ratio

Protein Fat Carbs

30%

63%

1 kg ▼

Macro Nutrients

Green Leaf Lettuce

Energy150 kcal

5.17%

Raw Green Leaf Lettuce has 150 kcal of Energy per 1 kilogram, which is 5.17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.5 g

1.55%

Raw Green Leaf Lettuce has 1.5 g of Fat per 1 kilogram, which is 1.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.63%

Raw Green Leaf Lettuce has 0.2 g of Saturated Fat per 1 kilogram, which is 0.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.58 g

36.3%

Raw Green Leaf Lettuce has 0.58 g of Omega 3 per 1 kilogram, which is 36.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.24 g

1.4%

Raw Green Leaf Lettuce has 0.24 g of Omega 6 per 1 kilogram, which is 1.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Green Leaf Lettuce has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate28.7 g

22%

Raw Green Leaf Lettuce has 28.7 g of Carbohydrate per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.8 g

10.8%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Green Leaf Lettuce has 7.8 g of Sugars per 1 kilogram, which is 10.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose4.3 g

5.93%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Green Leaf Lettuce has 4.3 g of Fructose per 1 kilogram, which is 5.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.6 g

Raw Green Leaf Lettuce has 3.6 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0 g

Raw Green Leaf Lettuce has 0 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13 g

34.2%

Raw Green Leaf Lettuce has 13 g of Fiber per 1 kilogram, which is 34.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.6 g

24.3%

Raw Green Leaf Lettuce has 13.6 g of Protein per 1 kilogram, which is 24.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Green Leaf Lettuce

Vitamin A3700 μg

411%

RAE, retinol activity equivalents

Raw Green Leaf Lettuce has 3700 μg of Vitamin A per 1 kilogram, which is 411% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.7 mg

58.3%

Thiamine

Raw Green Leaf Lettuce has 0.7 mg of Vitamin B1 per 1 kilogram, which is 58.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.8 mg

61.5%

Riboflavin

Raw Green Leaf Lettuce has 0.8 mg of Vitamin B2 per 1 kilogram, which is 61.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B33.75 mg

23.4%

Niacin, nicotinic acid, niacinamide

Raw Green Leaf Lettuce has 3.75 mg of Vitamin B3 per 1 kilogram, which is 23.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.34 mg

27%

Pantothenic acid

Raw Green Leaf Lettuce has 1.34 mg of Vitamin B5 per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.9 mg

69.2%

Pyridoxine

Raw Green Leaf Lettuce has 0.9 mg of Vitamin B6 per 1 kilogram, which is 69.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9380 μg

95%

Folates and Folic Acid

Raw Green Leaf Lettuce has 380 μg of Vitamin B9 per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Green Leaf Lettuce has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C92 mg

102%

Ascorbic acid

Raw Green Leaf Lettuce has 92 mg of Vitamin C per 1 kilogram, which is 102% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Green Leaf Lettuce has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E2.2 mg

14.7%

Tocopherols and Tocotrienols

Raw Green Leaf Lettuce has 2.2 mg of Vitamin E per 1 kilogram, which is 14.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1263 μg

1053%

Phytomenadione or phylloquinone

Raw Green Leaf Lettuce has 1263 μg of Vitamin K per 1 kilogram, which is 1053% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Leaf Lettuce

Calcium360 mg

36%

Raw Green Leaf Lettuce has 360 mg of Calcium per 1 kilogram, which is 36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32.2%

Raw Green Leaf Lettuce has 0.29 mg of Copper per 1 kilogram, which is 32.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron8.6 mg

108%

Raw Green Leaf Lettuce has 8.6 mg of Iron per 1 kilogram, which is 108% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium130 mg

31%

Raw Green Leaf Lettuce has 130 mg of Magnesium per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.5 mg

109%

Raw Green Leaf Lettuce has 2.5 mg of Manganese per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus290 mg

41.4%

Raw Green Leaf Lettuce has 290 mg of Phosphorus per 1 kilogram, which is 41.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1940 mg

57%

Raw Green Leaf Lettuce has 1940 mg of Potassium per 1 kilogram, which is 57% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6 μg

11%

Raw Green Leaf Lettuce has 6 μg of Selenium per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium280 mg

18.7%

Raw Green Leaf Lettuce has 280 mg of Sodium per 1 kilogram, which is 18.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.8 mg

16.4%

Raw Green Leaf Lettuce has 1.8 mg of Zinc per 1 kilogram, which is 16.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water950 g

25.7%

Raw Green Leaf Lettuce has 949.8 g of Water per 1 kilogram, which is 25.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Green Leaf Lettuce:

1 kilogram of Green Leaf Lettuce has outstanding amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Green Leaf Lettuce:

1 kilogram of Green Leaf Lettuce has outstanding amounts of Iron and Manganese.
It is an excellent source of Calcium, Copper, Magnesium, Phosphorus and Potassium.
It also has a good amount of Selenium, Sodium and Zinc.

Macronutrients in 1 kilogram of Raw Green Leaf Lettuce:

1 kilogram of Green Leaf Lettuce is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has a good amount of Sugars.
It also has some Fructose.
While 1 kilogram of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Green Leaf Lettuce with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Green Leaf Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Green Leaf Lettuce with: