Lettuce originated in the Mediterranean
area. The character of lettuce is such that it cannot be
preserved. It is available only as a fresh plant. The darker
the leaves, the more healthful the lettuce. Pale, iceberg
lettuce is virtually devoid of nourishment.
Boston and Bibb lettuce are a valuable soured of iron. Dark
lettuce leaves are a refreshing addition to vegetable
juices.
Lettuce,
green leaf, raw, 1 cup
| Nutrient |
Units |
1.00 X 1 cup shredded
-------
36g |
| Proximates |
| Water |
g
|
34.23
|
| Energy |
kcal
|
5
|
| Energy |
kj
|
22
|
| Protein |
g
|
0.49
|
| Total lipid (fat) |
g
|
0.05
|
| Ash |
g
|
0.22
|
| Carbohydrate, by difference |
g
|
1.00
|
| Fiber, total dietary |
g
|
0.5
|
| Sugars, total |
g
|
0.28
|
| Sucrose |
g
|
0.00
|
| Glucose (dextrose) |
g
|
0.13
|
| Fructose |
g
|
0.15
|
| Lactose |
g
|
0.00
|
| Maltose |
g
|
0.00
|
| Galactose |
g
|
0.00
|
| Starch |
g
|
0.00
|
| Minerals |
| Calcium, Ca |
mg
|
13
|
| Iron, Fe |
mg
|
0.31
|
| Magnesium, Mg |
mg
|
5
|
| Phosphorus, P |
mg
|
10
|
| Potassium, K |
mg
|
70
|
| Sodium, Na |
mg
|
10
|
| Zinc, Zn |
mg
|
0.06
|
| Copper, Cu |
mg
|
0.010
|
| Manganese, Mn |
mg
|
0.090
|
| Selenium, Se |
mcg
|
0.2
|
| Vitamins |
| Vitamin C, total ascorbic acid |
mg
|
6.5
|
| Thiamin |
mg
|
0.025
|
| Riboflavin |
mg
|
0.029
|
| Niacin |
mg
|
0.135
|
| Pantothenic acid |
mg
|
0.048
|
| Vitamin B-6 |
mg
|
0.032
|
| Folate, total |
mcg
|
14
|
| Folic acid |
mcg
|
0
|
| Folate, food |
mcg
|
14
|
| Folate, DFE |
mcg_DFE
|
14
|
| Vitamin B-12 |
mcg
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
| Vitamin A, IU |
IU
|
2666
|
| Vitamin A, RAE |
mcg_RAE
|
133
|
| Retinol |
mcg
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.10
|
| Vitamin E, added |
mg
|
0.00
|
| Tocopherol, beta |
mg
|
0.00
|
| Tocopherol, gamma |
mg
|
0.13
|
| Tocopherol, delta |
mg
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
62.5
|
| Lipids |
| Fatty acids, total saturated |
g
|
0.007
|
| 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
|
0.006
|
| 18:0 |
g
|
0.001
|
| Fatty acids, total monounsaturated |
g
|
0.002
|
| 16:1 undifferentiated |
g
|
0.001
|
| 18:1 undifferentiated |
g
|
0.002
|
| 20:1 |
g
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.030
|
| 18:2 undifferentiated |
g
|
0.009
|
| 18:3 undifferentiated |
g
|
0.021
|
| 18:4 |
g
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
| Cholesterol |
mg
|
0
|
| Phytosterols |
mg
|
14
|
| Amino acids |
| Tryptophan |
g
|
0.003
|
| Threonine |
g
|
0.021
|
| Isoleucine |
g
|
0.030
|
| Leucine |
g
|
0.028
|
| Lysine |
g
|
0.030
|
| Methionine |
g
|
0.006
|
| Cystine |
g
|
0.006
|
| Phenylalanine |
g
|
0.020
|
| Tyrosine |
g
|
0.012
|
| Valine |
g
|
0.025
|
| Arginine |
g
|
0.026
|
| Histidine |
g
|
0.008
|
| Alanine |
g
|
0.020
|
| Aspartic acid |
g
|
0.051
|
| Glutamic acid |
g
|
0.066
|
| Glycine |
g
|
0.021
|
| Proline |
g
|
0.017
|
| Serine |
g
|
0.014
|
| Other |
| Alcohol, ethyl |
g
|
0.0
|
| Caffeine |
mg
|
0
|
| Theobromine |
mg
|
0
|
| Carotene, beta |
mcg
|
1599
|
| Carotene, alpha |
mcg
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
| Lycopene |
mcg
|
0
|
| Lutein + zeaxanthin |
mcg
|
623
|
USDA National Nutrient Database for
Standard Reference, Release 18 (2005)
|
|
