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Fresh hydroponic lettuce plants growing in an indoor farm setup, showcasing modern agriculture.
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Lettuce, leaf, green

🔥 22 Calories
💪 1.1g Protein
⚡ 4.1g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Lettuce, leaf, green
Energy density
Light
22 kcal per 100g
Macro energy profile
Carb-led
19% Protein · 73% Carbohydrates · 8% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin KLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

22
kcal/100g
Protein
1.1g
Carbohydrates
4.1g
Fat
0.2g

About Lettuce, leaf, green

Lettuce, leaf, green, is a leafy vegetable belonging to the Asteraceae family, native to the Mediterranean region. It has been cultivated for thousands of years and is a staple in salads and various dishes around the world. Known for its crisp texture and mild flavor, this type of lettuce is often used as a base for salads, as well as a garnish or filler in sandwiches and wraps. Its versatility makes it a popular choice for health-conscious individuals seeking to add more greens to their diet.

Nutritionally, lettuce, leaf, green is low in calories, containing only 22 calories per 100 grams, making it an excellent option for weight management. It is rich in vitamins and minerals, including vitamin C, potassium, and antioxidants, which contribute to its health benefits. With a high water content, it aids in hydration and digestion. Incorporating lettuce into meals can enhance nutrient intake while providing a satisfying crunch, making it a valuable addition to a balanced diet.

Health Benefits

Supports weight loss due to its low calorie content.
Rich in antioxidants that help combat oxidative stress.
Aids digestion with its high fiber content.
Promotes hydration due to its high water content.
Contains vitamin K, essential for bone health.
May help reduce blood pressure because of its potassium content.
Supports heart health by being low in saturated fat.
Contributes to skin health with its vitamin C content.
May enhance immune function through its nutrient profile.
Supports healthy vision due to carotenoids present in green lettuce.

Recommended Food Pairings

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Lemon juice - enhances flavor and vitamin C absorption.
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Olive oil - adds healthy fats and flavors to salads.
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Tomatoes - complement with vitamins and antioxidants.
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Cucumbers - provide crunch and hydration.
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Avocado - adds creaminess and healthy fats.

How to Consume

Serving size
150g, approximately 1 medium cup
Frequency
2-3 times per week
  • •Wash thoroughly before consumption to remove dirt and pesticides.
  • •Use in salads paired with a variety of colorful vegetables.
  • •Add to smoothies for a nutrient boost without altering flavor.
  • •Incorporate into wraps or sandwiches for added crunch.
  • •Consider lightly sautéing with garlic for a warm side dish.

Selection & Storage

How to choose:

  • ✓Select leaves that are crisp and vibrant in color.
  • ✓Avoid wilted or yellowing leaves, which indicate spoilage.
  • ✓Look for firm stems, as this indicates freshness.
  • ✓Choose organic options when possible to minimize pesticide exposure.
Storage
Store in the refrigerator at 0-4°C (32-39°F) in a humid environment.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with certain allergies to related plants should avoid consumption.
  • ⚠️Those on anticoagulant medications should consult a healthcare provider due to vitamin K content.
  • ⚠️Excessive consumption may cause digestive discomfort due to high fiber content.
  • ⚠️Over-washing can lead to nutrient loss.

Frequently Asked Questions

How many calories does Lettuce, leaf, green have?

Lettuce, leaf, green contains approximately 22 calories per 100 grams, making it a very low-calorie food ideal for weight management.

Is Lettuce, leaf, green healthy?

Yes, Lettuce, leaf, green is very healthy. It is low in calories and high in essential nutrients such as vitamins A and C, fiber, and antioxidants, contributing to overall health and wellness.

How should Lettuce, leaf, green be stored?

Lettuce should be stored in the refrigerator, ideally in a produce drawer with high humidity. It can last about 5-7 days when stored properly.

What are the benefits of eating Lettuce, leaf, green?

Eating Lettuce, leaf, green offers numerous benefits including supporting weight loss, improving digestion, providing hydration, and contributing to heart health due to its low calorie and high nutrient content.

How much Lettuce, leaf, green can I eat per day?

A recommended serving size is about 150 grams, which can be consumed 2-3 times a week as part of a balanced diet.

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