There are a variety of types of lettuce, each with its own nutritional profile. Typically eaten as the base of a salad or included in sandwiches or on burgers, lettuce can be a healthy, low-calorie addition to your diet. Long overlooked as a nutritious dietary component, many varieties of lettuce are high in vitamins and phytochemicals, non-nutrient plant compounds that contribute to health.
Types
Iceberg lettuce is the most commonly used lettuce, but it is the least healthy variety. Romaine is a better choice, due to its higher concentration of nutrients. Other options include leaf lettuce, bib lettuce and butterhead, which tend to have nutritional profiles somewhere between that of Romaine and iceberg lettuce.
Basic Nutrition
One cup of shredded lettuce, a single serving, contains between 5 and 10 calories, depending on the type. Romaine lettuce contains 8 calories per cup, while a cup of iceberg lettuce contains 10 calories. A cup of any type of lettuce contains 2g carbohydrate, including 1g fiber, and 1g protein. Lettuce is a fat-free and cholesterol-free food. Lettuce is also low in sodium, with all types containing less than 10mg of sodium per cup.
Micronutrients
Romaine lettuce is high in vitamin A, with 4,094 IU per 1-cup serving, 82 percent of the daily recommended intake. Iceberg lettuce, on the other hand, contains only 361 IU of vitamin A in a single cup. A cup of Romaine lettuce also has 60 percent of the recommended intake of vitamin K, compared to 22 percent in iceberg lettuce. Romaine lettuce is also higher than iceberg lettuce in vitamin C, calcium and folate. Leaf and bib lettuce have higher levels of potassium than Romaine or iceberg lettuce, and leaf lettuce also tends to be high in calcium.
Phytochemicals
Lettuce contains the carotenoids beta-carotene, alpha-carotene and lutein, which help protect eyesight. Romain lettuce has compounds called caffeic acid derivatives that may have a neuroprotective effect on the body. Other phytochemicals in lettuce include lactucin, quercetin and luteolin. In general, darker-colored lettuce varieties contain more phytochemicals than pale types such as iceberg lettuce. The phytochemicals in lettuce tend to be concentrated in the outer leaves and are present at lower levels in the inner leaves.
Health Benefits
The combination of vitamin C and beta-carotene in Romaine and other varieties of lettuce help prevent the buildup of arterial plaque, thereby helping prevent heart attacks and cardiovascular disease. As a salad base, lettuce works in concert with other salad ingredients to provide a range of antioxidants, vitamins and minerals that contribute to overall health.
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