Lettuce, red leaf, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Vibrant and tender raw red leaf lettuce, offering a mild, slightly sweet flavor and a beautiful splash of color to any salad or sandwich.
Per 100g reference serving, Lettuce, red leaf, raw provides 13 kcal of energy, 1.33g protein (33% of calories), 2.26g total carbohydrates (55% of calories, including 0.9g dietary fiber and 0.48g sugars), and 0.22g total fat (12% of calories).
Vitamins Profile in Lettuce, red leaf, raw (Per 100g)
Track how Lettuce, red 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) | 3.7 mg | 4.1% DV |
| Vitamin A (RAE) | 375 µg | 41.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.4 mg | 2.7% DV |
| Vitamin K (Phylloquinone) | 140 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.064 mg | 5.3% DV |
| Vitamin B2 (Riboflavin) | 0.077 mg | 5.9% DV |
| Vitamin B3 (Niacin) | 0.321 mg | 2% DV |
| Vitamin B5 (Pantothenic Acid) | 0.144 mg | 2.9% DV |
| Vitamin B6 (Pyridoxine) | 0.1 mg | 5.9% 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 |
| Betaine (Trimethylglycine) | 0.2 mg | 0.1% DV |
| Beta-Carotene | 4495 µg | 100% DV |
| Lutein + Zeaxanthin | 1724 µg | 17.2% DV |
Minerals & Electrolytes in Lettuce, red 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) | 1.2 mg | 6.7% DV |
| Calcium (Ca) | 33 mg | 2.5% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 187 mg | 4% DV |
| Zinc (Zn) | 0.2 mg | 1.8% DV |
| Selenium (Se) | 1.5 µg | 2.7% DV |
| Phosphorus (P) | 28 mg | 2.2% DV |
| Copper (Cu) | 0.028 mg | 3.1% DV |
| Manganese (Mn) | 0.203 mg | 8.8% 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 |
|---|---|---|
| Leucine (BCAA) | 0.07 g | 2.3% DV |
| Isoleucine (BCAA) | 0.038 g | 2.5% DV |
| Valine (BCAA) | 0.048 g | 2.7% DV |
| Lysine | 0.045 g | 2.1% DV |
| Methionine | 0.016 g | 1.6% DV |
| Tryptophan | 0.022 g | 5.5% DV |
| Phenylalanine | 0.067 g | 4.5% DV |
| Threonine | 0.048 g | 4.4% DV |
| Histidine | 0.019 g | 2.4% DV |
| Glycine | 0.048 g | 1.6% DV |
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Frequently Asked Questions
100 grams of Lettuce, red leaf, raw contains 13 calories (kcal), 1.33g of protein, 2.26g of carbohydrates (0.9g fiber, 0.48g total sugars), and 0.22g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Lettuce, red leaf, raw has an estimated food pH of 7.5 and a Potential Renal Acid Load (PRAL) score of -2.98 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Lettuce, red 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, red leaf, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.