Lettuce, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Surprisingly delicious, cooked lettuce transforms into a tender, slightly sweet, and earthy green, often used in braises or stir-fries for a unique texture. --- RECIPE --- Servings: 2 Prep Time: 10 minutes Ingredients: - 1 head romaine or butter lettuce - 1 tablespoon olive oil - 1 clove garlic, minced (optional) - 1/4 cup vegetable broth - Salt to taste - Black pepper to taste Instructions: 1. Wash lettuce thoroughly and chop into large pieces. 2. Heat olive oil in a large skillet over medium heat. Add garlic (if using) and cook for 30 seconds. 3. Add chopped lettuce and broth. Cook, stirring, until lettuce wilts, about 3-5 minutes. 4. Season with salt and pepper before serving.
Per 100g reference serving, Lettuce, cooked provides 49 kcal of energy, 1.06g protein (9% of calories), 4.21g total carbohydrates (34% of calories, including 1.5g dietary fiber and 1.26g sugars), and 3.11g total fat (57% of calories).
Vitamins Profile in Lettuce, cooked (Per 100g)
Track how Lettuce, cooked 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) | 6.4 mg | 7.1% DV |
| Vitamin A (RAE) | 340 µg | 37.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.64 mg | 4.3% DV |
| Vitamin K (Phylloquinone) | 86.6 µg | 72.2% DV |
| Vitamin B1 (Thiamin) | 0.068 mg | 5.7% DV |
| Vitamin B2 (Riboflavin) | 0.069 mg | 5.3% DV |
| Vitamin B3 (Niacin) | 0.35 mg | 2.2% DV |
| Vitamin B6 (Pyridoxine) | 0.086 mg | 5.1% DV |
| Total Folate (Vitamin B9) | 33 µg | 8.2% DV |
| Folate (Dietary Folate Equivalents) | 33 µg | 8.2% DV |
| Natural Food Folate | 33 µg | 8.2% DV |
| Choline | 12.2 mg | 2.2% DV |
| Preformed Retinol | 13 µg | 1.4% DV |
| Beta-Carotene | 3919 µg | 100% DV |
| Alpha-Carotene | 1 µg | 0.1% DV |
| Lutein + Zeaxanthin | 1634 µg | 16.3% DV |
Minerals & Electrolytes in Lettuce, cooked (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) | 0.29 mg | 1.6% DV |
| Calcium (Ca) | 36 mg | 2.8% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 284 mg | 6% DV |
| Zinc (Zn) | 0.3 mg | 2.7% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 27 mg | 2.2% DV |
| Copper (Cu) | 0.046 mg | 5.1% DV |
| Sodium (Na) | 169 mg | 7.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.182 g | 11.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.8 g | 5.7% DV |
| Monounsaturated Fat (MUFA) | 1.07 g | 3.6% DV |
| Polyunsaturated Fat (PUFA) | 0.982 g | 4.9% DV |
| Saturated Fat (SFA) | 0.813 g | 4.1% DV |
| Dietary Cholesterol | 2 mg | 0.7% 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, cooked contains 49 calories (kcal), 1.06g of protein, 4.21g of carbohydrates (1.5g fiber, 1.26g total sugars), and 3.11g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Lettuce, cooked has an estimated food pH of 7.5 and a Potential Renal Acid Load (PRAL) score of -5.23 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Lettuce, cooked: 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, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.