Nutrients in 500 calories of Red Leaf Lettuce

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

Weight per 500 Calories

Red Leaf Lettuce

3846g

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

Macros Ratio

Protein Fat Carbs

33%

12%

55%

500 kcal ▼

Macro Nutrients

Red Leaf Lettuce

Energy500 kcal

17.2%

Raw Red 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

Fat8.46 g

8.72%

Raw Red Leaf Lettuce has 8.4615384615385 g of Fat per 500 calories, which is 8.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.08 g

3.37%

Raw Red Leaf Lettuce has 1.0769230769231 g of Saturated Fat per 500 calories, which is 3.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.1 g

195%

Raw Red Leaf Lettuce has 3.1153846153846 g of Omega 3 per 500 calories, which is 195% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.3 g

7.7%

Raw Red Leaf Lettuce has 1.3076923076923 g of Omega 6 per 500 calories, which is 7.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Red 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

Carbohydrate87 g

67%

Raw Red Leaf Lettuce has 86.923076923077 g of Carbohydrate per 500 calories, which is 67% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars18.5 g

25.5%

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

Raw Red Leaf Lettuce has 18.461538461538 g of Sugars per 500 calories, which is 25.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose10.8 g

15%

≤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 Red Leaf Lettuce has 10.769230769231 g of Fructose per 500 calories, which is 15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose7.7 g

Raw Red Leaf Lettuce has 7.6923076923077 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 Red 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

Fiber34.6 g

91%

Raw Red Leaf Lettuce has 34.615384615385 g of Fiber per 500 calories, which is 91% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein51 g

91%

Raw Red Leaf Lettuce has 51.153846153846 g of Protein per 500 calories, which is 91% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Red Leaf Lettuce

Vitamin A14423 μg

1603%

RAE, retinol activity equivalents

Raw Red Leaf Lettuce has 14423.076923077 μg of Vitamin A per 500 calories, which is 1603% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B12.46 mg

205%

Thiamine

Raw Red Leaf Lettuce has 2.4615384615385 mg of Vitamin B1 per 500 calories, which is 205% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.96 mg

228%

Riboflavin

Raw Red Leaf Lettuce has 2.9615384615385 mg of Vitamin B2 per 500 calories, which is 228% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312.3 mg

77%

Niacin, nicotinic acid, niacinamide

Raw Red Leaf Lettuce has 12.346153846154 mg of Vitamin B3 per 500 calories, which is 77% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.54 mg

111%

Pantothenic acid

Raw Red Leaf Lettuce has 5.5384615384615 mg of Vitamin B5 per 500 calories, which is 111% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.85 mg

296%

Pyridoxine

Raw Red Leaf Lettuce has 3.8461538461538 mg of Vitamin B6 per 500 calories, which is 296% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91385 μg

346%

Folates and Folic Acid

Raw Red Leaf Lettuce has 1384.6153846154 μg of Vitamin B9 per 500 calories, which is 346% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Red 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 C142 mg

158%

Ascorbic acid

Raw Red Leaf Lettuce has 142.30769230769 mg of Vitamin C per 500 calories, which is 158% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Red 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 E5.77 mg

38.5%

Tocopherols and Tocotrienols

Raw Red Leaf Lettuce has 5.7692307692308 mg of Vitamin E per 500 calories, which is 38.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5396 μg

4497%

Phytomenadione or phylloquinone

Raw Red Leaf Lettuce has 5396.1538461538 μg of Vitamin K per 500 calories, which is 4497% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Red Leaf Lettuce

Calcium1269 mg

127%

Raw Red Leaf Lettuce has 1269.2307692308 mg of Calcium per 500 calories, which is 127% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.08 mg

120%

Raw Red Leaf Lettuce has 1.0769230769231 mg of Copper per 500 calories, which is 120% 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

Iron46 mg

577%

Raw Red Leaf Lettuce has 46.153846153846 mg of Iron per 500 calories, which is 577% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium462 mg

110%

Raw Red Leaf Lettuce has 461.53846153846 mg of Magnesium per 500 calories, which is 110% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.8 mg

339%

Raw Red Leaf Lettuce has 7.8076923076923 mg of Manganese per 500 calories, which is 339% 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

Phosphorus1077 mg

154%

Raw Red Leaf Lettuce has 1076.9230769231 mg of Phosphorus per 500 calories, which is 154% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium7192 mg

212%

Raw Red Leaf Lettuce has 7192.3076923077 mg of Potassium per 500 calories, which is 212% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium57.7 μg

105%

Raw Red Leaf Lettuce has 57.692307692308 μg of Selenium per 500 calories, which is 105% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium962 mg

64%

Raw Red Leaf Lettuce has 961.53846153846 mg of Sodium per 500 calories, which is 64% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.7 mg

70%

Raw Red Leaf Lettuce has 7.6923076923077 mg of Zinc per 500 calories, which is 70% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3678 g

99%

Raw Red Leaf Lettuce has 3678.4615384615 g of Water per 500 calories, which is 99% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Red Leaf Lettuce:

500 calories of Red 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 Red Leaf Lettuce:

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

Macronutrients in 500 calories of Raw Red Leaf Lettuce:

500 calories of Red 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 Fat, Omega 6 and Fructose.
This vegetable has some Saturated Fat.
It has no Glucose and Sucrose.

Compare Raw Red Leaf Lettuce with:

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

Food Info

Nutrients in 500 calories of Red Leaf Lettuce

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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