LETTUCE

The Nutrition

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.

(R.D.)

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