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Nutrition Facts about Lettuce

Gardening Guide: Leafy Lettuce

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Nutrition Facts about Lettuce

Learn nutrition facts about lettuce to find out exactly which nutrients are found in lettuce—and to what degree—along with the most common compounds available in this healthful food.

By Norann Oleson

Healthful lettuce

Healthful lettuce

Some people may say lettuce is just mostly water. While it’s true that lettuce has a high water content, many lettuce varieties are packed with nutrients, including vitamin K—essential for blood clotting, hearth health, and bone formation.

Here is the nutrition information for one cup of raw lettuce (keep in mind that the precise nutritional value of lettuce will vary from one variety to another):

Nutrition Facts Lettuce

Source: https://www.nutritionvalue.org/Lettuce%2C_raw_75113000_nutritional_value.html

The carbohydrates in that cup of lettuce are a half gram of sugar and less than a half gram of dietary fiber. Lettuce contains a trace amount of saturated fat, no cholesterol, and 1% of your daily recommended amount of protein.

What lettuce lacks in protein, it makes up for in vitamins, minerals, and antioxidants. And some varieties of lettuce have more fiber than others; fiber plays a role in healthy weight loss and lower blood pressure. Here are some of the compounds in lettuce:

Vitamin K: Vitamin K contributes to heart, bone, and blood health. One cup of lettuce has between 20% (iceberg) and 117% (red leaf varieties) of your recommended daily intake of vitamin K, depending on the variety.

Vitamin C: The vitamin C in lettuce is an antioxidant necessary for immune system and skin health. The greener the lettuce, the more vitamin C it contains.

Vitamin A: Vitamin A works as a powerful antioxidant necessary for immune system, eye, and skin health.

Diosmin: This antioxidant helps improve muscle tone and reduce inflammation in blood vessels.

Folate (Vitamin B9): This is important for normal tissue growth and cell function and is fundamental for pregnant women and older adults.

Flavonoids: These dietary compounds work as antioxidants to defend the body against damage from free radicals.

Potassium: This mineral is involved in many essential body functions, such as regulating blood pressure by reducing the effects of salt in your diet.

Did you know all these nutrition facts about lettuce? Please tell us what you think.

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TABLE OF CONTENTS

  • Curator’s Corner
  • Introduction
  • Feature Articles

  • Types of Lettuce
  • Growing Lettuce from Seeds, Seedlings, or Cuttings
  • Sun and Soil Requirements for Growing Lettuce
  • Planting Lettuce in the Ground
  • Growing Lettuce in Containers
  • Watering, Weeding and Fertilizing your Lettuce Plants
  • Harvesting your Lettuce
  • Dealing with Lettuce Diseases
  • Dealing with Lettuce Pests
  • Essential Tools and Equipment for Growing and Enjoying Lettuce
  • Plant Profiles

  • Red Salad Bowl Lettuce (Leaf)
  • Slobolt Lettuce (Leaf)
  • Ice Queen Lettuce (Crisphead/Iceberg)
  • Red Iceberg Lettuce (Crisphead/Iceberg)
  • Vivian Lettuce (Romaine/Cos)
  • Cimmaron Lettuce (Romaine/Cos)
  • Buttercrunch Lettuce (Butterhead)
  • Black Seeded Simpson Lettuce (Butterhead)
  • Recipes

  • Light & Lovely Lettuce Soup
  • BLT Boat
  • Grilled Garden Romaine
  • Garlic Garden Lettuce Stir Fry
  • 3 Lettuce Cup Recipes
  • Additional Articles

  • Nutrition Facts about Lettuce
  • Home Remedies and Health Benefits of Lettuce
  • Resources about Lettuce
  • Lettuce Glossary
  • Related Articles

  • 5 of the Best Plants for Aeroponic Vegetable Gardens
  • How to Store Leafy Greens and Other Produce Without Plastic
  • How to Stop Lettuce Downy Mildew for Good
  • How Does Lettuce Get E. coli and How to Prevent it in a Home Garden
  • 17 Quick Growing Vegetables For Restless Gardeners
  • Easy Container Gardening for Beginners: How to Grow Your Own Salads
  • 10 Benefits of Growing Lettuce in Pots
  • Different Types of Lettuce by Flavor

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