Lettuce — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 15 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 3 g | 1.09% |
| Fiber | 1 g | 3.57% |
| Sugars | 1 g | 2% |
| Glycemic Index | 10 | - |
| Protein | 1 g | 2% |
| Sodium | 28 mg | 1.22% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
15
🍏 Low-Calorie Foods
10
🟢 Low Glycemic Index
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Health benefits
- Low in calories, making it an excellent option for weight management and overall health.
- High in water content, promoting hydration and supporting overall bodily functions.
- Contains fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Rich in vitamins and minerals such as Vitamin K, Vitamin A, and folate, which support overall health and well-being.
- Contains antioxidants that help protect the body from free radicals and reduce inflammation.
Health risks
- Low nutrient density particularly in varieties like iceberg lettuce, which contain fewer vitamins and minerals compared to other leafy greens.
- Risk of contamination with harmful bacteria such as E. coli or Salmonella, particularly if the lettuce is not properly washed or handled, leading to potential foodborne illness.
- Potential for digestive discomfort such as bloating or gas in some individuals, particularly when consumed in large quantities.
- Water content although beneficial for hydration, can result in a low satiety level, leading to potential overeating of other foods.
How to choose lettuce
Lettuce leaves should be vibrant and crisp, with no signs of wilting or discoloration that can indicate age or poor handling. The texture should be crunchy, providing a fresh snap with each bite, which is essential for the best salad experience.
Shun lettuce that has limp, soggy leaves or brown edges, as these conditions suggest the lettuce is past its prime. Fresh lettuce will not only add a refreshing crunch to salads but also provide a clean, slightly sweet flavor that enhances the overall dish.
How to store lettuce
To store lettuce, wrap it in a damp paper towel and place it in a perforated plastic bag in the refrigerator's crisper drawer. Ensure it is kept away from ethylene-producing fruits like apples and bananas to maintain its freshness. Properly stored, lettuce can last up to a week.
Avoid washing lettuce before storing, as excess moisture can cause it to wilt and spoil more quickly. Do not store lettuce at room temperature as it can become limp and lose its crispness. Only wash and prepare lettuce just before use to ensure the best texture and taste.
✅ Extra Tip
How long does it last?
Lettuce can last for 5-7 days in the refrigerator when stored in a plastic bag or container. For best results, keep it in the crisper drawer of the refrigerator.
What to do with leftovers?
👨⚕️️ Medical disclaimer
How lettuce supports specific health conditions
Lettuce is a low-calorie leafy green rich in water and fiber, promoting digestive health by supporting bowel regularity. While it contains fewer nutrients than darker greens, lettuce still provides small amounts of vitamins A and K, promoting skin health and bone health. Its hydrating properties and low-calorie profile make it a great base for salads and other light dishes, contributing to weight management.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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