Lettuce, Boston, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Known for its soft, buttery texture and delicate flavor, Boston lettuce is ideal for elegant salads and wraps.
Per 100g reference serving, Lettuce, Boston, raw provides 18 kcal of energy, 0.88g protein (20% of calories), 3.26g total carbohydrates (74% of calories, including 0.9g dietary fiber and 0.48g sugars), and 0.11g total fat (6% of calories).
Vitamins Profile in Lettuce, Boston, raw (Per 100g)
Track how Lettuce, Boston, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 9.3 mg | 10.3% DV |
| Vitamin A (RAE) | 375 µg | 41.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.15 mg | 1% DV |
| Vitamin K (Phylloquinone) | 73.2 µg | 61% DV |
| Vitamin B1 (Thiamin) | 0.061 mg | 5.1% DV |
| Vitamin B2 (Riboflavin) | 0.077 mg | 5.9% DV |
| Vitamin B3 (Niacin) | 0.329 mg | 2.1% DV |
| Vitamin B6 (Pyridoxine) | 0.074 mg | 4.4% DV |
| Total Folate (Vitamin B9) | 36 µg | 9% DV |
| Folate (Dietary Folate Equivalents) | 36 µg | 9% DV |
| Natural Food Folate | 36 µg | 9% DV |
| Choline | 11.8 mg | 2.1% DV |
| Beta-Carotene | 4495 µg | 100% DV |
| Lutein + Zeaxanthin | 1724 µg | 17.2% DV |
Minerals & Electrolytes in Lettuce, Boston, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.4 mg | 2.2% DV |
| Calcium (Ca) | 43 mg | 3.3% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 321 mg | 6.8% DV |
| Zinc (Zn) | 0.3 mg | 2.7% DV |
| Selenium (Se) | 1.5 µg | 2.7% DV |
| Phosphorus (P) | 24 mg | 1.9% DV |
| Copper (Cu) | 0.038 mg | 4.2% DV |
| Sodium (Na) | 25 mg | 1.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.081 g | 5.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.034 g | 0.2% DV |
| Monounsaturated Fat (MUFA) | 0.009 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.115 g | 0.6% DV |
| Saturated Fat (SFA) | 0.028 g | 0.1% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Lettuce, Boston, raw contains 18 calories (kcal), 0.88g of protein, 3.26g of carbohydrates (0.9g fiber, 0.48g total sugars), and 0.11g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Lettuce, Boston, raw has an estimated food pH of 7.5 and a Potential Renal Acid Load (PRAL) score of -6.29 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Lettuce, Boston, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Lettuce, Boston, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.