Red Leaf Lettuce — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Red leaf lettuce nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 16 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 | 25 mg | 1.09% |
| 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.
16
🍏 Low-Calorie Foods
10
🟢 Low Glycemic Index
Red leaf lettuce facts & tips
Health benefits
- Low in calories, making it a nutritious option for weight management and overall health.
- Rich in vitamins and minerals such as Vitamin A, Vitamin C, Vitamin K, and folate, which support overall health and well-being.
- High in antioxidants such as beta-carotene and anthocyanins, which help protect the body from free radicals and reduce inflammation.
- Contains fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
Health risks
- Potential for 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.
- Risk of digestive discomfort such as bloating or gas when consumed in large quantities, particularly in raw form.
- Low nutrient density as red leaf lettuce is mostly water, offering limited vitamins or minerals compared to other leafy greens.
- Potential for pesticide residue on conventionally grown lettuce, which can pose health risks if not properly washed or sourced from organic suppliers.
How to choose red leaf lettuce
Red leaf lettuce should display vibrant red and green leaves that are crisp and free from blemishes. The leaves should be attached to a firm base that shows no signs of rotting. The texture should be tender yet resilient, offering a fresh crunch.
Stay clear of red leaf lettuce with wilted or brown edges, as these indicate age or improper handling. Lettuce with a slimy coating or a pungent odor should also be avoided, as it is likely spoiled.
How to store red leaf lettuce
Red leaf lettuce should be stored in the refrigerator, preferably in a perforated plastic bag. Keeping it in the crisper drawer helps maintain its crispness and freshness for up to a week.
Excess moisture can cause lettuce to wilt and spoil. Avoid washing it before storage, as water can accelerate spoilage. Always use a clean, dry cloth to pat dry if washing is necessary before storing.
✅ Extra Tip
How long does it last?
Red leaf 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.
What to do with leftovers?
Leftover red leaf lettuce can be used in a variety of fresh and light dishes. Use it as a base for salads with fresh vegetables, nuts, and a tangy dressing, or mix it into a wrap or sandwich for added crunch and color. Red leaf lettuce is also great when used as a bed for grilled meats, fish, or vegetables.
Use red leaf lettuce to make lettuce cups or wraps, filled with seasoned meat, vegetables, and a flavorful sauce. If you have a lot of red leaf lettuce, consider using it as a garnish for soups, grain bowls, or tacos, adding a fresh and crisp element. Red leaf lettuce can also be blended into a smoothie with fruits and yogurt for a refreshing drink, or used as a topping for burgers, sandwiches, or wraps. For a quick snack, enjoy red leaf lettuce with a drizzle of olive oil, lemon juice, and a sprinkle of salt, or serve it with a dip like hummus or ranch.
👨⚕️️ Medical disclaimer
How red leaf lettuce supports specific health conditions
Red leaf lettuce is a hydrating, low-calorie leafy green rich in fiber, promoting digestive health by supporting bowel regularity. It is also a good source of vitamins A and K, promoting eye health and bone health. Red leaf lettuce contains antioxidants, which help protect cells from oxidative stress, supporting immune health and heart health. Its mild flavor and crisp texture make it a nutritious base for salads and wraps.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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