Nutrients in 500 calories of Green Leaf Lettuce

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

Weight per 500 Calories

Green Leaf Lettuce

3333g

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

Macros Ratio

Protein Fat Carbs

30%

63%

500 kcal ▼

Macro Nutrients

Green Leaf Lettuce

Energy500 kcal

17.2%

Raw Green Leaf Lettuce has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5 g

5.15%

Raw Green Leaf Lettuce has 5 g of Fat per 500 calories, which is 5.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.67 g

2.1%

Raw Green Leaf Lettuce has 0.66666666666667 g of Saturated Fat per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.93 g

121%

Raw Green Leaf Lettuce has 1.9333333333333 g of Omega 3 per 500 calories, which is 121% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.8 g

4.7%

Raw Green Leaf Lettuce has 0.8 g of Omega 6 per 500 calories, which is 4.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate96 g

73.6%

Raw Green Leaf Lettuce has 95.666666666667 g of Carbohydrate per 500 calories, which is 73.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars26 g

36%

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

Raw Green Leaf Lettuce has 26 g of Sugars per 500 calories, which is 36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose14.3 g

19.8%

≤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 14.333333333333 g of Fructose per 500 calories, which is 19.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose12 g

Raw Green Leaf Lettuce has 12 g of Glucose per 500 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 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber43.3 g

114%

Raw Green Leaf Lettuce has 43.333333333333 g of Fiber per 500 calories, which is 114% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein45.3 g

81%

Raw Green Leaf Lettuce has 45.333333333333 g of Protein per 500 calories, which is 81% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Leaf Lettuce

Vitamin A12333 μg

1370%

RAE, retinol activity equivalents

Raw Green Leaf Lettuce has 12333.333333333 μg of Vitamin A per 500 calories, which is 1370% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.33 mg

194%

Thiamine

Raw Green Leaf Lettuce has 2.3333333333333 mg of Vitamin B1 per 500 calories, which is 194% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.67 mg

205%

Riboflavin

Raw Green Leaf Lettuce has 2.6666666666667 mg of Vitamin B2 per 500 calories, which is 205% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312.5 mg

78%

Niacin, nicotinic acid, niacinamide

Raw Green Leaf Lettuce has 12.5 mg of Vitamin B3 per 500 calories, which is 78% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.47 mg

89.3%

Pantothenic acid

Raw Green Leaf Lettuce has 4.4666666666667 mg of Vitamin B5 per 500 calories, which is 89.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63 mg

231%

Pyridoxine

Raw Green Leaf Lettuce has 3 mg of Vitamin B6 per 500 calories, which is 231% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91267 μg

317%

Folates and Folic Acid

Raw Green Leaf Lettuce has 1266.6666666667 μg of Vitamin B9 per 500 calories, which is 317% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C307 mg

341%

Ascorbic acid

Raw Green Leaf Lettuce has 306.66666666667 mg of Vitamin C per 500 calories, which is 341% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E7.33 mg

49%

Tocopherols and Tocotrienols

Raw Green Leaf Lettuce has 7.3333333333333 mg of Vitamin E per 500 calories, which is 49% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4210 μg

3508%

Phytomenadione or phylloquinone

Raw Green Leaf Lettuce has 4210 μg of Vitamin K per 500 calories, which is 3508% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Green Leaf Lettuce

Calcium1200 mg

120%

Raw Green Leaf Lettuce has 1200 mg of Calcium per 500 calories, which is 120% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.97 mg

107%

Raw Green Leaf Lettuce has 0.96666666666667 mg of Copper per 500 calories, which is 107% 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

Iron28.7 mg

358%

Raw Green Leaf Lettuce has 28.666666666667 mg of Iron per 500 calories, which is 358% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium433 mg

103%

Raw Green Leaf Lettuce has 433.33333333333 mg of Magnesium per 500 calories, which is 103% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.33 mg

362%

Raw Green Leaf Lettuce has 8.3333333333333 mg of Manganese per 500 calories, which is 362% 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

Phosphorus967 mg

138%

Raw Green Leaf Lettuce has 966.66666666667 mg of Phosphorus per 500 calories, which is 138% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6467 mg

190%

Raw Green Leaf Lettuce has 6466.6666666667 mg of Potassium per 500 calories, which is 190% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium20 μg

36.4%

Raw Green Leaf Lettuce has 20 μg of Selenium per 500 calories, which is 36.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium933 mg

62.2%

Raw Green Leaf Lettuce has 933.33333333333 mg of Sodium per 500 calories, which is 62.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6 mg

54.5%

Raw Green Leaf Lettuce has 6 mg of Zinc per 500 calories, which is 54.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3166 g

85.6%

Raw Green Leaf Lettuce has 3166 g of Water per 500 calories, which is 85.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Green Leaf Lettuce:

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

Minerals in 500 calories of Raw Green Leaf Lettuce:

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

Macronutrients in 500 calories of Raw Green Leaf Lettuce:

500 calories of Green Leaf Lettuce has outstanding amounts of Omega 3, Fiber and Protein.
It is an excellent source of Carbohydrate and Sugars.
It also has a good amount of Fructose.
This vegetable has some Fat and Omega 6.
While 500 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 500 calories of Green Leaf Lettuce

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Green Leaf Lettuce with: