Lettuce Nutrition Facts

Lettuce has been around for 2500 years and has made a place for itself in salads, tacos, sandwiches, and burgers. Cooked lettuce is a part of Chinese cuisine.

This vegetable is one of the most healthy foods and has a very high nutritional value, which is why it is a recommended part of a balanced diet, and also proves beneficial to those who are trying to lose weight. There are different types of this vegetable, the nutrition facts for which vary to some extent.

The nutrition value of this vegetable would help one know why it is so important for good health.

This vegetable cannot be preserved and should be eaten fresh, in order to gain the maximum nutrients from it. There are primarily three types of this vegetable:

• Boston/Bibb or Butterhead: It has been given this name because some find it to have a 'buttery' flavor. Its leaves are light and smooth. It is smaller than other varieties of lettuce.

• Crisphead or Iceberg: Iceberg is a favorite among everyone and is what one would generally find in their regular sandwich. It is called crisphead lettuce because of its crispy texture. It has light green leaves which are packed like a cabbage.

• Cos or Romaine Lettuce: Many find romaine lettuce to have the maximum flavor among other lettuce varieties. Its leaves are long, crisp, and dark green in color. It is also considered to be the most nutritious among all varieties of this vegetable.

There is a difference in the nutritional value of each type mentioned, and also a difference in their respective health benefits. Given below is a data, providing a classification of the different types of this vegetable and the nutrition facts of each.

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 7
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 8
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 8

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 52.6 g
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 52.6 g
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 44.47 g

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 0.6 g
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 0.7 g
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 1.0 g

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 0.74 g
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 0.50 g
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 0.58 g

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 1.23 g
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 1.63 g
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 1.55 g

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 0.12 g
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 0.08 g
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 0.14 g

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 19 mg
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 10 mg
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 16mg

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 0.68 mg
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 0.23 mg
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 0.46 mg

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 131 mg
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 78 mg
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 116 mg

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 7 mg
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 4 mg
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 7 mg

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 18 mg
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 11 mg
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 14 mg

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 0.11 mg
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 0.08 mg
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 0.11 mg

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 1822 IU*
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 276 IU*
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 4094 IU*

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 2.0 mg
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 1.5 mg
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 11.3 mg

• Butterhead Lettuce (Boston & Bibb) - 1 Cup (55 g) : 56.3 mcg**
• Iceberg Lettuce (Crisphead Lettuce) - 1 Cup (55 g) : 13.3 mcg**
• Romaine Lettuce (Cos Lettuce) - 1 Cup (47 g) : 48.2 mcg**

*IU = International Units
**mcg = Micrograms

Romaine lettuce is considered to have the highest nutritional value because its leaves are darker than those of iceberg or butterhead lettuce. The darker the leaves, the more nutritious it is. It is also found to be an excellent source of beta-carotene that is useful in preventing different types of cancer, but mainly of the stomach, esophagus, and lungs.

This vegetable has several health benefits. As mentioned earlier, the darker the leaves of this vegetable, the more nutritious it is, and therefore, it is the most effective in maintaining good health and overall well-being.

Due to its high fiber and water content, it is excellent for digestion and for the health of the liver, as well as for weight loss and weight control. Being a high source of antioxidants, it helps fight heart diseases and cancer which are two very common health problems faced by many.

Combining it with the other nutritious vegetables such as spinach, tomatoes, and onions would help one derive maximum health benefits.

Considering the high nutritional value of this vegetable, one can include it as an ingredient in almost any meal that one desires. Moreover, to prepare a salad, one can use its various varieties together to enjoy the different flavors and textures, and to attain maximum nutrition from them.

Disclaimer: This story is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.