Vegetable
Lettuce
Lettuce (Lactuca sativa) is the mild leafy base of salads worldwide—crisphead (iceberg), butterhead, romaine/cos, leaf, and stem types with textures from crunchy pale hearts to soft tender leaves. Flavour is watery-sweet to lightly bitter; heat and age increase bitterness and latex at the cut stem. Mostly eaten raw; some Asian dishes braise or grill sturdy types. Wash and dry thoroughly so dressings cling; tear rather than crush when possible. Keep cold and use promptly—cut salads oxidise and wilt. Romaine and iceberg hold under heavy dressings; butterhead suits gentle vinaigrettes. Avoid slimy leaves and rusty ribs.
Track this ingredient
Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.31 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Cholesterol 0 mg
- Sodium 19.2 mg
- Salt 0.05 g
- Total Carbohydrate 7.3 g
- Dietary Fibre 2.45 g
- Total Sugars 3.21 g
- Complex / starch 1.93 g
- Protein 2.12 g
- Water 94.6 g
- Energy 34.2 kcal
- Water 94.6 g
- Carbohydrates 7.3 g
- Sugars 3.21 g
- Monosaccharides 2.24 g
- Disaccharides 0.96 g
- Starch 1.93 g
- Amylose 0.48 g
- Amylopectin 1.45 g
- Digestible Starch 1.64 g
- Resistant Starch 0.19 g
- Fibre 2.45 g
- Soluble Fibre 0.86 g
- Insoluble Fibre 1.59 g
- Protein 2.12 g
- Plant Protein 2.01 g
- Fat 0.31 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Vitamins 604 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 0.62 mg
- Vitamin B5 — Pantothenic Acid 0.31 mg
- Vitamin B6 0.15 mg
- Vitamin B7 — Biotin 1.5 µg
- Vitamin B9 — Folate 149 µg
- Vitamin C 45 mg
- Vitamin E 1.46 mg
- Vitamin K 386 µg
- Minerals 525 mg
- Major Minerals 519 mg
- Trace Minerals 5.9 mg
- Salt 0.05 g
- Sodium Chloride 0.05 g
Vitamins
vitamin-c: 45 · vitamin-a: 20 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 0.62 · vitamin-b5-pantothenic-acid: 0.31 · vitamin-b6: 0.15 · vitamin-b7-biotin: 1.5 · vitamin-b9-folate: 149 · vitamin-e: 1.46 · vitamin-k: 385.6 ·
Minerals
Sodium: 19.22 · Potassium: 440 · Calcium: 60 · Iron: 0.5 · Zinc: 0.4 · Iodine: 5 ·
Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.
Grading systems
Grades are placed along a shared scale so systems can be compared side by side.
History
Lettuce was used as a vegetable food in regional diets long before industrial packing and global year-round supply.
Trade, migration, and selection spread distinctive Lettuce types and preparations into new climates and cuisines.
Modern production, storage, and transport made Lettuce a regular purchase far from where it is grown or raised.
Cooks now treat Lettuce as both staple and specialty, with more attention to provenance, variety, and form.