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Nutritional Profile of Raw Green Leaf Lettuce - Care Omnia Nutrition

We got 68 nutritional values in our nutrition profile for Raw Green Leaf Lettuce.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for two nutrients.

These are

Water (Water)
Phytosterols (Other Micronutrients)

Also, when compared to all foods, it ranks high (Top 250) for five additional nutrients.

With the highest ranking of them being

Vitamin A, IU (Fat-soluble Vitamins)
beta-Carotene (Fat-soluble Vitamins)
delta-Tocopherol (Fat-soluble Vitamins)
Lutein + Zeaxanthin (Fat-soluble Vitamins)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks very high (Top 10) for one nutrient:

Phytosterols (Other Micronutrients)

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for two additional nutrients:

Water (Water)
gamma-Tocopherol (Fat-soluble Vitamins)

You can find these and more nutrient rankings below.

Nutrient Content Of Raw Green Leaf Lettuce

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Raw Green Leaf Lettuce

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Raw Green Leaf Lettuce

2.9%

0.2%

1.4%

95%

Carbs

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Raw Green Leaf Lettuce

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Raw Green Leaf Lettuce

In food category: Vegetables and Vegetable Products

Carbohydrates (5)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	2.9 g	813.6 mg	788	2236
Fiber, total dietary	1.3 g	368.5 mg	83	245
Fructose	430 mg	121.9 mg	72	360
Glucose	360 mg	102.1 mg	83	368
Sugars (Total incl. NLEA)	780 mg	221.1 mg	463	1598
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	6 mg	1.7 mg	620	2835
Fatty Acids, total polyunsaturated	82 mg	23.2 mg	706	2433
Fatty Acids, total saturated	20 mg	5.7 mg	719	2787
Total Lipid (Fat)	150 mg	42.5 mg	428	1755
Saturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Palmitic Acid (16:0)	18 mg	5.1 mg	585	2258
Stearic Acid (18:0)	2 mg	0.6 mg	345	1689
Monounsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	5 mg	1.4 mg	612	2807
Palmitoleic Acid (16:1)	2 mg	0.6 mg	87	981
Polyunsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	24 mg	6.8 mg	693	2370
Linolenic Acid (18:3)	58 mg	16.4 mg	251	898
Amino Acids (19)	per 100g	per Oz	Rank Cat.	Rank Foods
Alanine	56 mg	15.9 mg	169	906
Arginine	71 mg	20.1 mg	185	914
Aspartic Acid	142 mg	40.3 mg	212	910
Betaine	200 µg	56.7 µg	31	325
Cystine	16 mg	4.5 mg	86	480
Glutamic Acid	182 mg	51.6 mg	245	982
Glycine	57 mg	16.2 mg	137	946
Histidine	22 mg	6.2 mg	124	986
Isoleucine	84 mg	23.8 mg	129	937
Leucine	79 mg	22.4 mg	192	949
Lysine	84 mg	23.8 mg	171	909
Methionine	16 mg	4.5 mg	95	934
Phenylalanine	55 mg	15.6 mg	154	987
Proline	48 mg	13.6 mg	151	1017
Serine	39 mg	11.1 mg	167	1027
Threonine	59 mg	16.7 mg	139	954
Tryptophan	9 mg	2.6 mg	83	456
Tyrosine	32 mg	9.1 mg	143	1005
Valine	70 mg	19.8 mg	169	974
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	1.4 g	385.6 mg	382	1483
Water-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	38 µg	10.8 µg	132	417
Folate, food	38 µg	10.8 µg	132	251
Folate, total	38 µg	10.8 µg	133	347
Niacin	375 µg	106.3 µg	598	2160
Pantothenic Acid	134 µg	38 µg	289	1051
Riboflavin	80 µg	22.7 µg	203	731
Thiamin	70 µg	19.8 µg	173	814
Vitamin B6	90 µg	25.5 µg	270	891
Vitamin C	9.2 mg	2.6 mg	351	531
Fat-soluble Vitamins (8)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Tocopherol	220 µg	62.4 µg	264	621
beta-Carotene	4.4 mg	1.3 mg	175	196
delta-Tocopherol	20 µg	5.7 µg	26	226
gamma-Tocopherol	410 µg	116.2 µg	25	394
Lutein + Zeaxanthin	1.7 mg	490.4 µg	194	234
Phylloquinone	126 µg	35.7 µg	220	257
Vitamin A, IU	7.4k IU	2.1k IU	63	117
Vitamin A, RAE	370 µg	104.9 µg	193	367
Minerals (10)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	36 mg	10.2 mg	161	511
Copper, Cu	29 µg	8.2 µg	279	820
Iron, Fe	860 µg	243.8 µg	205	836
Magnesium, Mg	13 mg	3.7 mg	114	354
Manganese, Mn	250 µg	70.9 µg	193	782
Phosphorus, P	29 mg	8.2 mg	143	645
Potassium, K	194 mg	55 mg	368	704
Selenium, Se	0.6 µg	0.2 µg	98	692
Sodium, Na	28 mg	7.9 mg	420	1123
Zinc, Zn	180 µg	51 µg	146	910
Other Micronutrients (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	13.6 mg	3.9 mg	266	1020
Phytosterols	38 mg	10.8 mg	3	83
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	95 g	26.9 g	18	53
Other (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Ash	620 mg	175.8 mg	194	607
Kcal (Energy)	15 kcal	4.3 kcal	207	674
KJ (Energy)	62 kj	17.6 kj	313	1097

Figure 2. Nutritional profile of raw green leaf lettuce with 68 nutrient values.

Foods Available Online

We searched Amazon for "Green Leaf Lettuce" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Romaine Lettuce, 1 Each available on Amazon — Romaine Lettuce, 1 Each

Iceberg Lettuce, 1 Head available on Amazon — Iceberg Lettuce, 1 Head

Lettuce, Romaine, 1 Each available on Amazon — Lettuce, Romaine, 1 Each

Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).

Common Serving Sizes Of Raw Green Leaf Lettuce

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / Measurement	Weight in Gr	Weight in Oz
Leaf Inner	4.8 g	0.2 oz
Leaf Outer	24.0 g	0.8 oz
Cup Shredded	36.0 g	1.3 oz
Head	360.0 g	12.7 oz

Figure 3. Common serving sizes of raw green leaf lettuce

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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