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Lettuce Nutrition
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, rawRefuse: 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)
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