Nutrients in 100 calories of Green Leaf Lettuce

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

Weight per 100 Calories

Green Leaf Lettuce

667g

Raw Green Leaf Lettuce has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

30%

63%

100 kcal ▼

Macro Nutrients

Green Leaf Lettuce

Energy100 kcal

3.45%

Raw Green Leaf Lettuce has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.03%

Raw Green Leaf Lettuce has 1 g of Fat per 100 calories, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.42%

Raw Green Leaf Lettuce has 0.13333333333333 g of Saturated Fat per 100 calories, which is 0.42% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.39 g

24%

Raw Green Leaf Lettuce has 0.38666666666667 g of Omega 3 per 100 calories, which is 24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.94%

Raw Green Leaf Lettuce has 0.16 g of Omega 6 per 100 calories, which is 0.94% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19 g

14.7%

Raw Green Leaf Lettuce has 19.133333333333 g of Carbohydrate per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.2 g

7.17%

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

Raw Green Leaf Lettuce has 5.2 g of Sugars per 100 calories, which is 7.17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.87 g

3.95%

≤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 2.8666666666667 g of Fructose per 100 calories, which is 3.95% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.4 g

Raw Green Leaf Lettuce has 2.4 g of Glucose per 100 calories, 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 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.67 g

23%

Raw Green Leaf Lettuce has 8.6666666666667 g of Fiber per 100 calories, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.07 g

16%

Raw Green Leaf Lettuce has 9.0666666666667 g of Protein per 100 calories, which is 16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Leaf Lettuce

Vitamin A2467 μg

274%

RAE, retinol activity equivalents

Raw Green Leaf Lettuce has 2466.6666666667 μg of Vitamin A per 100 calories, which is 274% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.47 mg

39%

Thiamine

Raw Green Leaf Lettuce has 0.46666666666667 mg of Vitamin B1 per 100 calories, which is 39% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.53 mg

41%

Riboflavin

Raw Green Leaf Lettuce has 0.53333333333333 mg of Vitamin B2 per 100 calories, which is 41% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.5 mg

15.6%

Niacin, nicotinic acid, niacinamide

Raw Green Leaf Lettuce has 2.5 mg of Vitamin B3 per 100 calories, which is 15.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.89 mg

18%

Pantothenic acid

Raw Green Leaf Lettuce has 0.89333333333333 mg of Vitamin B5 per 100 calories, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.6 mg

46%

Pyridoxine

Raw Green Leaf Lettuce has 0.6 mg of Vitamin B6 per 100 calories, which is 46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9253 μg

63.3%

Folates and Folic Acid

Raw Green Leaf Lettuce has 253.33333333333 μg of Vitamin B9 per 100 calories, which is 63.3% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C61.3 mg

68%

Ascorbic acid

Raw Green Leaf Lettuce has 61.333333333333 mg of Vitamin C per 100 calories, which is 68% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.47 mg

9.78%

Tocopherols and Tocotrienols

Raw Green Leaf Lettuce has 1.4666666666667 mg of Vitamin E per 100 calories, which is 9.78% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K842 μg

702%

Phytomenadione or phylloquinone

Raw Green Leaf Lettuce has 842 μg of Vitamin K per 100 calories, which is 702% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Leaf Lettuce

Calcium240 mg

24%

Raw Green Leaf Lettuce has 240 mg of Calcium per 100 calories, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21.5%

Raw Green Leaf Lettuce has 0.19333333333333 mg of Copper per 100 calories, which is 21.5% 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

Iron5.73 mg

71.7%

Raw Green Leaf Lettuce has 5.7333333333333 mg of Iron per 100 calories, which is 71.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium86.7 mg

20.6%

Raw Green Leaf Lettuce has 86.666666666667 mg of Magnesium per 100 calories, which is 20.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.67 mg

72.5%

Raw Green Leaf Lettuce has 1.6666666666667 mg of Manganese per 100 calories, which is 72.5% 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

Phosphorus193 mg

27.6%

Raw Green Leaf Lettuce has 193.33333333333 mg of Phosphorus per 100 calories, which is 27.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1293 mg

38%

Raw Green Leaf Lettuce has 1293.3333333333 mg of Potassium per 100 calories, which is 38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4 μg

7.27%

Raw Green Leaf Lettuce has 4 μg of Selenium per 100 calories, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium187 mg

12.4%

Raw Green Leaf Lettuce has 186.66666666667 mg of Sodium per 100 calories, which is 12.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.2 mg

11%

Raw Green Leaf Lettuce has 1.2 mg of Zinc per 100 calories, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water633 g

17%

Raw Green Leaf Lettuce has 633.2 g of Water per 100 calories, which is 17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Green Leaf Lettuce:

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

Minerals in 100 calories of Raw Green Leaf Lettuce:

100 calories of Green Leaf Lettuce is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Selenium, Sodium and Zinc.

Macronutrients in 100 calories of Raw Green Leaf Lettuce:

100 calories of Green Leaf Lettuce is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate, Sugars and Protein.
It also has some Fructose.
While 100 calories 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 100 calories of Green Leaf Lettuce

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Green Leaf Lettuce with: