Nutrients in 300 calories of Green Leaf Lettuce

Raw Green Leaf Lettuce (Lactuca sativa var. crispa).

Weight per 300 Calories

Green Leaf Lettuce

2000g

Raw Green Leaf Lettuce has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

30%

63%

300 kcal ▼

Macro Nutrients

Green Leaf Lettuce

Energy300 kcal

10.3%

Raw Green Leaf Lettuce has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3 g

3.1%

Raw Green Leaf Lettuce has 3 g of Fat per 300 calories, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.4 g

1.25%

Raw Green Leaf Lettuce has 0.4 g of Saturated Fat per 300 calories, which is 1.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.16 g

72.5%

Raw Green Leaf Lettuce has 1.16 g of Omega 3 per 300 calories, which is 72.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.48 g

2.82%

Raw Green Leaf Lettuce has 0.48 g of Omega 6 per 300 calories, which is 2.82% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Green Leaf Lettuce has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate57.4 g

44%

Raw Green Leaf Lettuce has 57.4 g of Carbohydrate per 300 calories, which is 44% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars15.6 g

21.5%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Green Leaf Lettuce has 15.6 g of Sugars per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose8.6 g

12%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Green Leaf Lettuce has 8.6 g of Fructose per 300 calories, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose7.2 g

Raw Green Leaf Lettuce has 7.2 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0 g

Raw Green Leaf Lettuce has 0 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber26 g

68.4%

Raw Green Leaf Lettuce has 26 g of Fiber per 300 calories, which is 68.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein27.2 g

48.6%

Raw Green Leaf Lettuce has 27.2 g of Protein per 300 calories, which is 48.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Leaf Lettuce

Vitamin A7400 μg

822%

RAE, retinol activity equivalents

Raw Green Leaf Lettuce has 7400 μg of Vitamin A per 300 calories, which is 822% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.4 mg

117%

Thiamine

Raw Green Leaf Lettuce has 1.4 mg of Vitamin B1 per 300 calories, which is 117% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.6 mg

123%

Riboflavin

Raw Green Leaf Lettuce has 1.6 mg of Vitamin B2 per 300 calories, which is 123% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.5 mg

47%

Niacin, nicotinic acid, niacinamide

Raw Green Leaf Lettuce has 7.5 mg of Vitamin B3 per 300 calories, which is 47% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.68 mg

53.6%

Pantothenic acid

Raw Green Leaf Lettuce has 2.68 mg of Vitamin B5 per 300 calories, which is 53.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.8 mg

138%

Pyridoxine

Raw Green Leaf Lettuce has 1.8 mg of Vitamin B6 per 300 calories, which is 138% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9760 μg

190%

Folates and Folic Acid

Raw Green Leaf Lettuce has 760 μg of Vitamin B9 per 300 calories, which is 190% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Green Leaf Lettuce has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C184 mg

204%

Ascorbic acid

Raw Green Leaf Lettuce has 184 mg of Vitamin C per 300 calories, which is 204% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Green Leaf Lettuce has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.4 mg

29.3%

Tocopherols and Tocotrienols

Raw Green Leaf Lettuce has 4.4 mg of Vitamin E per 300 calories, which is 29.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2526 μg

2105%

Phytomenadione or phylloquinone

Raw Green Leaf Lettuce has 2526 μg of Vitamin K per 300 calories, which is 2105% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Leaf Lettuce

Calcium720 mg

72%

Raw Green Leaf Lettuce has 720 mg of Calcium per 300 calories, which is 72% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.58 mg

64.4%

Raw Green Leaf Lettuce has 0.58 mg of Copper per 300 calories, which is 64.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron17 mg

215%

Raw Green Leaf Lettuce has 17.2 mg of Iron per 300 calories, which is 215% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium260 mg

62%

Raw Green Leaf Lettuce has 260 mg of Magnesium per 300 calories, which is 62% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5 mg

217%

Raw Green Leaf Lettuce has 5 mg of Manganese per 300 calories, which is 217% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus580 mg

83%

Raw Green Leaf Lettuce has 580 mg of Phosphorus per 300 calories, which is 83% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3880 mg

114%

Raw Green Leaf Lettuce has 3880 mg of Potassium per 300 calories, which is 114% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12 μg

22%

Raw Green Leaf Lettuce has 12 μg of Selenium per 300 calories, which is 22% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium560 mg

37.3%

Raw Green Leaf Lettuce has 560 mg of Sodium per 300 calories, which is 37.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.6 mg

32.7%

Raw Green Leaf Lettuce has 3.6 mg of Zinc per 300 calories, which is 32.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1900 g

51.3%

Raw Green Leaf Lettuce has 1899.6 g of Water per 300 calories, which is 51.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Green Leaf Lettuce:

300 calories of Green Leaf Lettuce has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Green Leaf Lettuce:

300 calories of Green Leaf Lettuce has outstanding amounts of Iron, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Copper, Magnesium, Selenium, Sodium and Zinc.

Macronutrients in 300 calories of Raw Green Leaf Lettuce:

300 calories of Green Leaf Lettuce is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Fructose.
It also has some Fat and Omega 6.
While 300 calories of product has trace amounts of Saturated Fat, it has no Glucose and Sucrose.

Compare Raw Green Leaf Lettuce with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Green Leaf Lettuce

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Green Leaf Lettuce with: