All types of lettuce are low in calories and fat, offer a decent amount of fiber and provide some protein. However, all lettuce is not created equal. While it's true that most types provide the same vitamins and minerals, some types of lettuce provide a significantly larger amount of these nutrients than others.
Green Leaf Lettuce
A 100-g serving of green leaf lettuce contains 15 calories. It has 0.15 g of total fat and 0.02 g of saturated fat, both of which are less than 1 percent of the daily value, based on a diet of 2,000 calories. The total amount of carbohydrates in this serving is 2.8 g, which is about 1 percent of the daily value. Some of these carbohydrates include 1.3 g of dietary fiber, which is 5 percent of the daily value, and 0.8 g of sugar. It also provides 1.4 g of protein. A 100-g serving of green leaf lettuce also provides a whopping 217 percent of the daily vitamin K requirement, 148 percent of the daily value of vitamin A, 30 percent of the daily value of vitamin C and 13 percent of the daily value of manganese. It also provides between 1 and 10 percent of vitamin E, thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, folate, calcium, iron, magnesium, phosphorus, sodium, potassium, zinc, copper and selenium.
Red Leaf Lettuce
A 100-g serving of red leaf lettuce has 16 calories. It has 0.22 g of total fat, which is less than 1 percent of the daily value. It does not contain saturated fat or cholesterol. The total amount of carbohydrates in this serving is 2.3 g, which is approximately 1 percent of the daily value. These carbohydrates include 0.9 g of dietary fiber, which is 4 percent of the daily value, and 0.5 g of sugar. It also provides 1.3 g of protein. A 100-g serving of red leaf lettuce also provides 175 percent of the daily vitamin K requirement and 150 percent of the daily value of vitamin A. It also provides between 1 and 10 percent of vitamin C, vitamin E, thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, folate, calcium, iron, magnesium, phosphorus, sodium, potassium, zinc, copper, manganese and selenium.
Romaine Lettuce
A 100-g serving of romaine lettuce has 17 calories. It has 0.3 g of total fat and 0.039 g of saturated fat, which are less than 1 percent of the daily values. It does not contain cholesterol. The total amount of carbohydrates in this serving is 3.3 g, which is approximately 1 percent of the daily value. This includes 2.1 g of dietary fiber, which is 8 percent of the daily value, and 1.2 g of sugar. It also provides 1.2 g of protein. A 100-g serving of romaine lettuce also provides 128 percent of the daily vitamin K requirement, 116 percent of the daily value of vitamin A, 40 percent of the daily value of vitamin C and 34 percent of the daily value of folate. It also provides between 1 and 10 percent of vitamin E, thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, calcium, iron, magnesium, phosphorus, sodium, potassium, zinc, copper, manganese and selenium.
Iceberg Lettuce
A 100-g serving of iceberg lettuce has 14 calories. It has 0.14 g of total fat and 0.018 g of saturated fat, which are less than 1 percent of the daily values. It does not contain cholesterol. The total amount of carbohydrates in this serving is 3 g, which is about 1 percent of the daily value. These carbohydrates include 1.2 g of dietary fiber, which is approximately 5 percent of the daily value. It also includes 2 g of sugar. This serving of iceberg lettuce provides 0.9 g of protein. It also offers 30 percent of the daily vitamin K requirement, 10 percent of vitamin A and between 1 and 10 percent of the daily value of vitamin C, vitamin E, thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, folate, calcium, iron, magnesium, phosphorus, sodium, potassium, zinc, copper, manganese and selenium.
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