...the nutritional value of lettuces and full lettuce nutrition information...
An excellent source of vitamin A and other nutrients, the humble Romaine lettuce makes a nutritious salad choice.
The Romaine lettuce contains an excellent amount of vitamin A which plays a part in eye health and can also help to fight off viral infections.
An excellent source of beta carotene, the Romaine lettuce can help protect the bodies' cells from free radical damage, thereby helping to prevent cancer. Beta carotene also provides a source of vitamin A and can also help with immune and reproductive system function.
The Romaine lettuce also provides a good amount of vitamin K
which helps with blood clotting and can also help prevent postmenopausal bone loss. Vitamin K can also provide protection against liver and prostate cancer.
Romaine lettuces also provide a good amount of lutein and
zeaxanthin which helps with eye health and also defends the bodies' cells from free radical damage.
One cup of Romaine lettuce contains around eight calories.
THE FULL NUTRITIONAL VALUE OF LETTUCE (Romaine):
Lettuce, cos or romaine, raw
Refuse: 6% (Core) Scientific Name: Lactuca sativa var. logifolia NDB No: 11251 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup shredded ------- 47g
Proximates
Water
g
44.47
Energy
kcal
8
Energy
kJ
34
Protein
g
0.58
Total lipid (fat)
g
0.14
Ash
g
0.27
Carbohydrate, by difference
g
1.55
Fiber, total dietary
g
1.0
Sugars, total
g
0.56
Sucrose
g
0.00
Glucose (dextrose)
g
0.18
Fructose
g
0.38
Lactose
g
0.00
Maltose
g
0.00
Galactose
g
0.00
Starch
g
0.00
Minerals
Calcium, Ca
mg
16
Iron, Fe
mg
0.46
Magnesium, Mg
mg
7
Phosphorus, P
mg
14
Potassium, K
mg
116
Sodium, Na
mg
4
Zinc, Zn
mg
0.11
Copper, Cu
mg
0.023
Manganese, Mn
mg
0.073
Selenium, Se
mcg
0.2
Vitamins
Vitamin C, total ascorbic acid
mg
11.3
Thiamin
mg
0.034
Riboflavin
mg
0.031
Niacin
mg
0.147
Pantothenic acid
mg
0.067
Vitamin B-6
mg
0.035
Folate, total
mcg
64
Folic acid
mcg
0
Folate, food
mcg
64
Folate, DFE
mcg_DFE
64
Choline, total
mg
4.7
Betaine
mg
0.0
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
205
Retinol
mcg
0
Carotene, beta
mcg
2456
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
4094
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
1087
Vitamin E (alpha-tocopherol)
mg
0.06
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.00
Tocopherol, gamma
mg
0.17
Tocopherol, delta
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
48.2
Lipids
Fatty acids, total saturated
g
0.018
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
16:0
g
0.016
18:0
g
0.002
Fatty acids, total monounsaturated
g
0.006
16:1 undifferentiated
g
0.001
18:1 undifferentiated
g
0.004
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.075
18:2 undifferentiated
g
0.022
18:3 undifferentiated
g
0.053
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.005
Threonine
g
0.020
Isoleucine
g
0.021
Leucine
g
0.036
Lysine
g
0.030
Methionine
g
0.007
Cystine
g
0.003
Phenylalanine
g
0.031
Tyrosine
g
0.012
Valine
g
0.026
Arginine
g
0.025
Histidine
g
0.010
Alanine
g
0.026
Aspartic acid
g
0.065
Glutamic acid
g
0.084
Glycine
g
0.023
Proline
g
0.021
Serine
g
0.024
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
An excellent source of vitamin A and other nutrients, the humble Romaine lettuce makes a nutritious salad choice.
