Vegetable
Leaf
Lettuce leaf is the tender salad foliage of Lactuca—butterhead soft leaves, crisp romaine ribs, loose leaf ruffles, or iceberg wedges. Mild and watery when fresh, with bitterness rising as plants bolt. Colour runs green to red-speckled depending on cultivar. Wash and spin dry so dressings cling; tear rather than crush when possible. Use raw for salads and sandwiches; wilt briefly only if the recipe wants soft greens—long heat turns lettuce grey and lifeless. Keep cold and use quickly once cut from the head.
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Characteristics
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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 0.16 g
- Cholesterol 0 mg
- Sodium 19.6 mg
- Salt 0.05 g
- Total Carbohydrate 6.34 g
- Dietary Fibre 3.32 g
- Total Sugars 2.91 g
- Complex / starch 2.09 g
- Protein 1.92 g
- Water 87.6 g
- Energy 33.2 kcal
- Water 87.6 g
- Carbohydrates 6.34 g
- Protein 1.92 g
- Fat 0.31 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.16 g
- Omega-3 0.02 g
- Vitamins 510 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.07 mg
- Vitamin B3 — Niacin 0.54 mg
- Vitamin B5 — Pantothenic Acid 0.27 mg
- Vitamin B6 0.13 mg
- Vitamin B7 — Biotin 1.3 µg
- Vitamin B9 — Folate 129 µg
- Vitamin C 30 mg
- Vitamin E 1.26 mg
- Vitamin K 333 µg
- Minerals 317 mg
- Major Minerals 316 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.05 g
Vitamins
vitamin-c: 30 · vitamin-a: 15 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.07 · vitamin-b3-niacin: 0.54 · vitamin-b5-pantothenic-acid: 0.27 · vitamin-b6: 0.13 · vitamin-b7-biotin: 1.3 · vitamin-b9-folate: 129 · vitamin-e: 1.26 · vitamin-k: 332.5 ·
Minerals
Leaf tissue is fibre- and water-forward with low energy density.
Grading systems
Grades are placed along a shared scale so systems can be compared side by side.
History
Lettuce was cultivated in the Mediterranean and Near East as a salad and oil plant.
Iceberg and romaine shipping varieties made crisp lettuce a year-round supermarket staple.
Bagged mixed leaves and living lettuces expanded convenience salad options worldwide.