Nutrients in 100 grams of Green Leaf Lettuce

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

Macros Ratio

Protein Fat Carbs

30%

63%

100 g ▼

Macro Nutrients

Green Leaf Lettuce

Energy15 kcal

0.52%

Raw Green Leaf Lettuce has 15 kcal of Energy per 100 grams, which is 0.52% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.15 g

0.15%

Raw Green Leaf Lettuce has 0.15 g of Fat per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.02 g

0.063%

Raw Green Leaf Lettuce has 0.02 g of Saturated Fat per 100 grams, which is 0.063% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.058 g

3.63%

Raw Green Leaf Lettuce has 0.058 g of Omega 3 per 100 grams, which is 3.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.024 g

0.14%

Raw Green Leaf Lettuce has 0.024 g of Omega 6 per 100 grams, which is 0.14% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate2.87 g

2.2%

Raw Green Leaf Lettuce has 2.87 g of Carbohydrate per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.78 g

1.08%

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

Raw Green Leaf Lettuce has 0.78 g of Sugars per 100 grams, which is 1.08% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.43 g

0.59%

≤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 0.43 g of Fructose per 100 grams, which is 0.59% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.36 g

Raw Green Leaf Lettuce has 0.36 g of Glucose per 100 grams, 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 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber1.3 g

3.42%

Raw Green Leaf Lettuce has 1.3 g of Fiber per 100 grams, which is 3.42% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.36 g

2.43%

Raw Green Leaf Lettuce has 1.36 g of Protein per 100 grams, which is 2.43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Leaf Lettuce

Vitamin A370 μg

41%

RAE, retinol activity equivalents

Raw Green Leaf Lettuce has 370 μg of Vitamin A per 100 grams, which is 41% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.07 mg

5.83%

Thiamine

Raw Green Leaf Lettuce has 0.07 mg of Vitamin B1 per 100 grams, which is 5.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.08 mg

6.15%

Riboflavin

Raw Green Leaf Lettuce has 0.08 mg of Vitamin B2 per 100 grams, which is 6.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.38 mg

2.34%

Niacin, nicotinic acid, niacinamide

Raw Green Leaf Lettuce has 0.375 mg of Vitamin B3 per 100 grams, which is 2.34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.13 mg

2.68%

Pantothenic acid

Raw Green Leaf Lettuce has 0.134 mg of Vitamin B5 per 100 grams, which is 2.68% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.09 mg

6.92%

Pyridoxine

Raw Green Leaf Lettuce has 0.09 mg of Vitamin B6 per 100 grams, which is 6.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B938 μg

9.5%

Folates and Folic Acid

Raw Green Leaf Lettuce has 38 μg of Vitamin B9 per 100 grams, which is 9.5% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C9.2 mg

10.2%

Ascorbic acid

Raw Green Leaf Lettuce has 9.2 mg of Vitamin C per 100 grams, which is 10.2% 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.22 mg

1.47%

Tocopherols and Tocotrienols

Raw Green Leaf Lettuce has 0.22 mg of Vitamin E per 100 grams, which is 1.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K126 μg

105%

Phytomenadione or phylloquinone

Raw Green Leaf Lettuce has 126.3 μg of Vitamin K per 100 grams, which is 105% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Leaf Lettuce

Calcium36 mg

3.6%

Raw Green Leaf Lettuce has 36 mg of Calcium per 100 grams, which is 3.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.029 mg

3.22%

Raw Green Leaf Lettuce has 0.029 mg of Copper per 100 grams, which is 3.22% 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

Iron0.86 mg

10.8%

Raw Green Leaf Lettuce has 0.86 mg of Iron per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium13 mg

3.1%

Raw Green Leaf Lettuce has 13 mg of Magnesium per 100 grams, which is 3.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.25 mg

11%

Raw Green Leaf Lettuce has 0.25 mg of Manganese per 100 grams, which is 11% 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

Phosphorus29 mg

4.14%

Raw Green Leaf Lettuce has 29 mg of Phosphorus per 100 grams, which is 4.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium194 mg

5.7%

Raw Green Leaf Lettuce has 194 mg of Potassium per 100 grams, which is 5.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Raw Green Leaf Lettuce has 0.6 μg of Selenium per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium28 mg

1.87%

Raw Green Leaf Lettuce has 28 mg of Sodium per 100 grams, which is 1.87% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.18 mg

1.64%

Raw Green Leaf Lettuce has 0.18 mg of Zinc per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water95 g

2.57%

Raw Green Leaf Lettuce has 94.98 g of Water per 100 grams, which is 2.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Green Leaf Lettuce:

100 grams of Green Leaf Lettuce has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A.
It also has a good amount of Vitamin B9 and Vitamin C.
This vegetable has some Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6.
While 100 grams of product has trace amounts of Vitamin B3 and Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Green Leaf Lettuce:

100 grams of Green Leaf Lettuce has a good amount of Iron and Manganese.
It has some Calcium, Copper, Magnesium, Phosphorus and Potassium.
The product has trace amounts of Selenium, Sodium and Zinc.

Macronutrients in 100 grams of Raw Green Leaf Lettuce:

100 grams of Green Leaf Lettuce has some Omega 3, Fiber and Protein.
While 100 grams of product has trace amounts of Carbohydrate and Sugars, it has no Fat, Saturated Fat, Omega 6, Fructose, 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 grams of Green Leaf Lettuce

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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