Lettuce, green leaf, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Delicate and tender, raw green leaf lettuce offers a mild, slightly sweet flavor and a soft texture, ideal for adding freshness to any meal.
Per 100g reference serving, Lettuce, green leaf, raw provides 15 kcal of energy, 1.36g protein (30% of calories), 2.87g total carbohydrates (63% of calories, including 1.3g dietary fiber and 0.78g sugars), and 0.15g total fat (7% of calories).
Vitamins Profile in Lettuce, green leaf, raw (Per 100g)
Track how Lettuce, green leaf, 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) | 9.2 mg | 10.2% DV |
| Vitamin A (RAE) | 370 µg | 41.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.65 mg | 4.3% DV |
| Vitamin K (Phylloquinone) | 126 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.07 mg | 5.8% DV |
| Vitamin B2 (Riboflavin) | 0.08 mg | 6.2% DV |
| Vitamin B3 (Niacin) | 0.375 mg | 2.3% DV |
| Vitamin B5 (Pantothenic Acid) | 0.134 mg | 2.7% DV |
| Vitamin B6 (Pyridoxine) | 0.09 mg | 5.3% DV |
| Total Folate (Vitamin B9) | 38 µg | 9.5% DV |
| Folate (Dietary Folate Equivalents) | 38 µg | 9.5% DV |
| Natural Food Folate | 38 µg | 9.5% DV |
| Choline | 13.6 mg | 2.5% DV |
| Betaine (Trimethylglycine) | 0.2 mg | 0.1% DV |
| Beta-Carotene | 4443 µg | 100% DV |
| Lutein + Zeaxanthin | 1730 µg | 17.3% DV |
Minerals & Electrolytes in Lettuce, green leaf, 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) | 0.86 mg | 4.8% DV |
| Calcium (Ca) | 36 mg | 2.8% DV |
| Magnesium (Mg) | 13 mg | 3.1% DV |
| Potassium (K) | 194 mg | 4.1% DV |
| Zinc (Zn) | 0.18 mg | 1.6% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 29 mg | 2.3% DV |
| Copper (Cu) | 0.029 mg | 3.2% DV |
| Manganese (Mn) | 0.25 mg | 10.9% DV |
| Sodium (Na) | 28 mg | 1.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.058 g | 3.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.024 g | 0.2% DV |
| Monounsaturated Fat (MUFA) | 0.006 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.082 g | 0.4% DV |
| Saturated Fat (SFA) | 0.02 g | 0.1% DV |
| Plant Phytosterols | 38 mg | 1.9% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.079 g | 2.6% DV |
| Isoleucine (BCAA) | 0.084 g | 5.6% DV |
| Valine (BCAA) | 0.07 g | 3.9% DV |
| Lysine | 0.084 g | 4% DV |
| Methionine | 0.016 g | 1.6% DV |
| Tryptophan | 0.009 g | 2.2% DV |
| Phenylalanine | 0.055 g | 3.7% DV |
| Threonine | 0.059 g | 5.4% DV |
| Histidine | 0.022 g | 2.7% DV |
| Glycine | 0.057 g | 1.9% DV |
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Frequently Asked Questions
100 grams of Lettuce, green leaf, raw contains 15 calories (kcal), 1.36g of protein, 2.87g of carbohydrates (1.3g fiber, 0.78g total sugars), and 0.15g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Lettuce, green leaf, raw has an estimated food pH of 7.5 and a Potential Renal Acid Load (PRAL) score of -3.14 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Lettuce, green leaf, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Lettuce, green leaf, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.