The Nutritional Value of Lettuce – Romaine & Iceberg Lettuce

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The nutritional value of lettuce, especially iceberg lettuce, is very low compared to other similar leafy greens like spinach, but it does contain some small amounts of vitamins and minerals.

Iceberg lettuce is comprised of 96% water, it has a neutral taste, and you’ll often find it included in fast food for that unique crispness and enjoyable crunch. It’s also a favorite among children who don’t like eating other varieties of lettuce.

Romaine lettuce contains a higher concentration of vitamins and minerals than iceberg lettuce, but compared to spinach, it doesn’t even come close.

Romaine lettuce makes a hearty Caesar salad – it’s sturdy, savory and also has a neutral taste. It’s low in calories, making it a perfect snack for dieters.

Although lettuce isn’t rich in nutrients as many other similar leafy greens, they’re not completely zero on the nutritional scale. Let’s check out the following nutritional values and see what they contain.


Nutritional Value of Lettuce – (1 Cup) – Iceberg


The nutritional value of iceberg lettuce in 1 cup:

Calories: 10 cal
Protein: 1 gram
Carbs: 2 grams
Fiber: 1 gram

Minerals and Vitamins

RDI – Reference Daily Intake – (1 Cup)

Vitamin A: 7% of the RDI
Vitamin C: 3% of the RDI
Iron: 2% of the RDI
Calcium: 1% of the RDI

Small trace amounts of:

Phosphorus
Potassium
Magnesium
Vitamin K
Folate


Nutritional Value of Lettuce – (1 Cup) – Romaine


Romaine lettuce nutrition facts based on 1 cup:

Calories: 8 cal
Protein: 0.6 grams
Carbs: 1.5 grams
Fiber: 1 gram

Minerals and Vitamins

Vitamin C
Vitamin K
Vitamin A
Phosphorus
Magnesium
Potassium
Calcium
Folate


It’s true that darker greens have more nutritional value than lighter ones. The nutritional value of iceberg lettuce doesn’t even compare to red leaf lettuce, but it does make a nice snack for children if its combined with more nutritious foods – but on its own – it’s mostly just water, making it perfect for dieters who have the urge to constantly munch on something.

Romaine lettuce has low calories and it’s commonly used to make Caesar salads. It has a higher concentration of nutrients than iceberg lettuce and it can be used extensively in a number of different ways.

If you found our lettuce nutrition facts helpful and informative, please pin the following image below on Pinterest.




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