Lettuce Nutrition Facts: Health Benefits and More

Lettuce is a popular leafy green vegetable that is enjoyed raw in salads, sandwiches, and wraps. While it may seem like a simple ingredient, lettuce is actually packed with nutrients and has several health benefits. In this article, we will explore the nutrition facts of lettuce, its health benefits, and how to incorporate it into your diet.

Lettuce Nutrition Facts

Nutrition Facts of Lettuce

Lettuce is low in calories and carbohydrates, making it an excellent choice for those looking to lose weight or manage their blood sugar levels. One cup of shredded lettuce contains:

  • Calories: 5
  • Carbohydrates: 1 gram
  • Fiber: 1 gram
  • Protein: 0.5 grams
  • Fat: 0 grams

Lettuce is also a good source of vitamins and minerals, including:

  • Vitamin A: Lettuce is high in beta-carotene, a type of vitamin A that is important for eye health and immune function.
  • Vitamin K: Lettuce is rich in vitamin K, which is essential for blood clotting and bone health.
  • Folate: Lettuce is a good source of folate, a B-vitamin that is important for cell growth and development.
  • Iron: Lettuce contains small amounts of iron, which is important for oxygen transport in the body.

Health Benefits of Lettuce

  • Weight management: Lettuce is low in calories and high in fiber, making it an excellent food for weight loss and weight management.
  • Improved digestion: The fiber in lettuce helps to promote healthy digestion and prevent constipation.
  • Reduced risk of chronic diseases: Lettuce is rich in antioxidants, which help to reduce inflammation in the body and lower the risk of chronic diseases such as heart disease, diabetes, and cancer.
  • Improved sleep: Lettuce contains a natural sedative called lactucarium, which can help to improve sleep quality and promote relaxation.
  • Improved eye health: The beta-carotene in lettuce is important for eye health and can help to reduce the risk of age-related eye diseases such as macular degeneration.

How to Incorporate Lettuce into Your Diet

Lettuce is a versatile ingredient that can be used in a variety of dishes. Here are some ideas for incorporating lettuce into your diet:

  • Salads: Lettuce is a popular ingredient in salads, and can be paired with a variety of vegetables, fruits, and proteins.
  • Wraps: Lettuce leaves can be used as a low-carb alternative to tortillas or bread in wraps.
  • Sandwiches: Lettuce can be added to sandwiches for extra crunch and nutrition.
  • Smoothies: Lettuce can be added to smoothies for an extra boost of nutrients and fiber.


Lettuce is a nutrient-dense vegetable that is low in calories and high in fiber. It is a good source of vitamins and minerals, including vitamin A, vitamin K, folate, and iron. Lettuce has several health benefits, including weight management, improved digestion, reduced risk of chronic diseases, improved sleep, and improved eye health. It can be incorporated into a variety of dishes, including salads, wraps, sandwiches, and smoothies, making it a versatile ingredient to have in your kitchen.


  • Jung Sammie

    As a fitness enthusiast and nutrition expert, I believe that the right lifestyle choices can make a big difference in how we feel and function. With my practical tips and advice, you'll be able to make positive changes to your health and well-being.