Vegetables / Leafy Greens
Lettuce lvs & petioles
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 79% |
| Calories | 22kcal / 2530kcal (0.87%) low |
Macronutrients
Protein | 1.3 g/ 71g (1%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 3.4 g/ 348g (0.98%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 19 mg/ 70mg (27%) source |
Minerals
Calcium | 97 mg/ 750mg (12%) |
Phosphorus | 34 mg/ 700mg (4%) |
Iron | 3.4 mg/ 12mg (28%) source |
Sodium | 17 mg/ 1500mg (1%) very low |
What is this food?
Lettuce leaves and petioles (the stalky parts). It’s a light, crunchy leafy vegetable often eaten raw in salads or added to viands for extra freshness.
Why it matters to health
Lettuce is low in calories (about 22 kcal per 100 g) and provides dietary fiber (1.8 g) to help with regular digestion and fullness. It also has a small amount of carbohydrates and sugar, but overall it stays light on energy. Sodium is very low (17 mg), which is helpful if you’re watching salt intake. Since it’s mostly water and fiber, it can support a balanced plate—especially when paired with rice and protein at meals.
Healthier tips
- Use lettuce as your volume vegetable: add a generous serving to lunch or dinner to help you feel full without adding many calories.
- Pair it with protein (fish, chicken, tofu, eggs) and healthy fats (a little olive oil, avocado, nuts) for better meal balance.
- Watch the dressing: creamy or sugary dressings can add extra calories—use a smaller amount and add flavor with calamansi, vinegar, garlic, or herbs.
- If you’re eating 3 full meals plus 1–2 snacks, include lettuce in at least 1 meal daily (or as part of a snack bowl) for consistent fiber and hydration.
Common Filipino dishes
Ensaladang pipino at lettuce, Caesar salad (Filipino-style), Sinigang with added lettuce, Laing with side salad, Tinola with lettuce side salad
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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