Nutritional Value Of Shredded Lettuce

Lettuce is a versatile ingredient in recipes for salads, sandwiches and appetizers. It contains nutrients that are important for your health, making it a good addition to a well-balanced meal plan. Choose lettuce that is crisp and unblemished and store in a plastic bag in the crisper section of your refrigerator.

Fat and Calories

Keeping your fat and calorie intake at a healthy number helps you control your weight, which protects you from health problems associated with being overweight. Lettuce is a good addition to a low-fat and low-calorie diet. A cup of shredded butterhead lettuce contains 7 calories and very little fat, shredded romaine lettuce contains 8 calories and less than .5 grams of fat, and a cup of shredded red leaf lettuce has 4 calories and virtually no fat.

Calcium

Leafy greens contain calcium and are often recommended as alternative sources for people who cannot tolerate dairy foods, though lettuce is not especially high in calcium. A cup of shredded red leaf lettuce has 9 milligrams of calcium, a cup of shredded romaine contains 16 milligrams and butterhead lettuce contains 19 milligrams per cup. Calcium supports strong bones and teeth. Daily intake recommendations are 1,000 to 1,200 milligrams, depending on gender and age. Lettuce won't meet these needs on its own, but contributes to your intake goals.

Vitamin A

Vitamin A appears in brightly colored vegetables, many types of lettuce included. The daily intake recommendations are 2,310 international units for women and 3,000 international units for men. A cup of shredded butterhead lettuce contributes 1,822 international units to this total, a cup of shredded red leaf adds 2,098 international units, and shredded romaine adds 4,094 international units per cup. Vitamin A is important for immunity because it aids in white blood cell production and plays a role in reproduction, vision and bone health.

Potassium

Potassium aids in regulating your blood pressure, which helps reduce the risk of heart disease. It is also important for healthy muscles, bones and digestion. A cup of shredded romaine lettuce contains 116 milligrams of potassium, a cup of shredded red leaf lettuce has 52 milligrams, and a cup of shredded butterhead contains 131 mg. The daily intake recommendation for potassium for both men and women is 2,000 milligrams.

Vitamin K

Vitamin K is vital for healthy blood clotting and is found in many types of leafy green vegetables. It is also important for healthy bones. Intake recommendations are 90 micrograms per day for women and 120 micrograms per day for men. Shredded butterhead lettuce contains about 56 micrograms per cup, shredded red leaf lettuce has about 39 micrograms per cup, and shredded romaine contains about 48 micrograms per cup.