Lettuce

Lettuce

Lettuce is the common name for a number of related plants that grow in “heads”.

Varieties of lettuce include iceberg, romaine, red leaf, and butterhead. Because their growing seasons peak at different times of year, there's always a plenitude of this salad staple.

All lettuce varieties are low in calories and most provide beta carotene, vitamin C and folate. Choose darker lettuce leaves to reap the most antioxidants.

HEALING TIP: Because lettuce is on the Environmental Working Group's list of the most chemically contaminated foods - the Dirty Dozen - be sure to always pick organic.

Antioxidant Score* (ORAC)=1,423, 963, 438 and 2,380

*Butterhead lettuce (1,423), Romaine lettuce (963), Iceberg lettuce (438) and Red leaf lettuce (2,380)

The Benefits

*Excellent Source of: Vitamin A, Vitamin K
*Good Source of: Folate
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains

Selecting and Storing

Choose crisp headsd of lettuce that are free of blemishes. Refrigerate washed-and-dried greens airtight in a plastic bag for 3 to 5 days.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) shredded LETTUCE,BUTTERHEAD (INCL BOSTON&BIBB TYPES),RAW

OMEGA-6 / OMEGA-3 RATIO: 0.3

Calories: 7

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.12 g	*
Saturated Fat	0.02 g	*
Monosaturated Fat	0 g	*
Polyunsaturated Fat	0.06 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	46 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	1.2 g	*
Sugars	0.52 g	*
Fiber	0.61 g	*
Protein	0.74 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	1821.6 IU	36%
Vitamin C	2mg	3%
Vitamin D	0 IU	0%
Vitamin E	0.1 IU	0%
Vitamin B6	0.05 mg	2%
Vitamin B12	0 mcg	0%
Vitamin K	56.3 mg	70%
Folate	40.2 mcg	10%
Niacin	0.2 mg	1%
Riboflavin	0.03 mg	2%
Thiamin	0.03 mg	2%
MINERALS
Calcium	19.2 mg	2%
Copper	0.01 mg	0%
Iron	0.68 mg	4%
Magnesium	7.2 mg	2%
Manganese	0.1 mg	5%
Phosphorous	18.2 mg	2%
Potassium	130.9 mg	4%
Selenium	0.33 mcg	0%
Sodium	2.8 mg	0%
Zinc	0.11 mg	1%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	1092.8 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	672.6 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).