Although there are many different types of lettuce available, the nutritional difference between the different types generally tends to be extremely small. Lettuce is very low in potentially harmful nutritional components like saturated fat and sodium, while still providing several important vitamins, minerals and other nutrients.
Calories, Fat and Sodium
Two cups of shredded iceberg type lettuce contains only 20 calories, 0.2 grams of total fat and 0.03 grams of saturated fat. The lettuce is also very low in sodium, with only 14 milligrams per serving. This can be beneficial to your health since excess consumption of both sodium and saturated fat can increase your risk for stroke and heart disease.
Protein, Carbohydrates and Fiber
Lettuce provides only 1.3 grams of protein per serving. It contains somewhat more carbohydrates, with 4.28 grams; a significant percentage of those carbohydrates -- 1.7 grams -- is from dietary fiber. This fiber can help maintain the health of your digestive tract, potentially preventing the development of conditions like constipation or even diverticulitis, according to the Harvard School of Public Health. Most adults should consume a minimum of 20 grams of dietary fiber per day.
Vitamins
Two cups of shredded lettuce contains 723 IU of vitamin A, which helps keep your bones, skin and eyes healthy, according to the Office of Dietary Supplements by the National Institutes of Health. Women need about 2,310 IU of vitamin A per day, while men need about 3,000 IU per day. Lettuce also contains 4 milligrams of vitamin C and 34.7 micrograms of vitamin K.
Minerals
Potassium is the most plentiful mineral in lettuce; there are 203 milligrams in each 2-cup serving. Potassium is an electrolyte, which means that it conducts electrical signals in your body, allowing your heart, muscles and other organs to function properly. Both men and women need about 2,000 milligrams of potassium per day, according to the University of Maryland Medical Center. Lettuce also contains 26 milligrams of calcium and 29 milligrams of phosphorus.
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