Celtuce
Celtuce is a leafy Asian vegetable combining lettuce and celery characteristics, providing low-calorie nutrition rich in potassium, vitamin A, and folate for cellular health.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C16.6 mg18% DV
- Folate39.1 mcg10% DV
- Vitamin B60.16 mg9% DV
- Riboflavin0.06 mg5% DV
- Thiamin0.05 mg4% DV
- Vitamin A148.8 iu3% DV
- Niacin0.47 mg3% DV
- Manganese0.58 mg25% DV
- Potassium280.5 mg6% DV
- Magnesium23.8 mg6% DV
- Copper0.03 mg4% DV
- Phosphorus33.1 mg3% DV
- Iron0.47 mg3% DV
- Calcium33.1 mg3% DV
- Zinc0.23 mg2% DV
- Selenium0.77 mcg1% DV
- Sodium9.3 mg<1% DV
- Lutein & Zeaxanthin~5.1 mg
- Beta-carotene~4.3 mg
- Carotenoids~5.1 mg
Score · 89/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese30% DV
- Vitamin C22% DV
- Folate12% DV
- Vitamin B611% DV
- Potassium7% DV
Overview
Celtuce (Lactuca sativa var. angustana), also called stem lettuce or Chinese lettuce, is a nutrient-dense brassica relative originating in East Asia. Unlike conventional lettuce, celtuce develops an edible thickened stem prized for its crisp texture and mild flavor. With only 18 calories per 100g and exceptional micronutrient density, celtuce offers particular value for longevity-focused diets. Its potassium content (330mg/100g) supports cardiovascular function and blood pressure regulation—critical for healthy aging. The vegetable provides meaningful folate (46mcg/100g), essential for one-carbon metabolism, DNA synthesis, and homocysteine reduction, all markers of cardiovascular and cognitive health. Celtuce also contains bioactive compounds including lactucin and lactucopicrin (sesquiterpene lactones), which preliminary research suggests may have mild sedative and anti-inflammatory properties. Its high water content (95%) combined with fiber (1.7g/100g) supports satiety and digestive health while maintaining insulin stability. The presence of lutein and beta-carotene (indicated by vitamin A content) supports ocular health—a key longevity marker. Celtuce's low sodium profile makes it ideal for blood pressure management, while its manganese content (0.688mg/100g) contributes to bone health and antioxidant defense.
Health Benefits (5)
- Cardiovascular support through potassium-rich profile and folatestrongPotassium regulates vascular tone and sodium balance while folate reduces homocysteine, an independent cardiovascular risk factor
- Enhanced satiety and weight management without caloric burdenmoderateHigh water content (95%) combined with dietary fiber promotes fullness signals while maintaining extremely low caloric density
- Ocular health protection through carotenoid contentmoderateBeta-carotene and lutein accumulate in the retina and macula, protecting against age-related macular degeneration
- Anti-inflammatory effects from sesquiterpene lactonesemergingLactucin and related compounds modulate inflammatory pathways and may reduce systemic inflammation markers
- DNA integrity and methylation support via folatestrongFolate serves as methyl donor in one-carbon metabolism, supporting epigenetic regulation and genomic stability
Food Pairings
- ·Pair with olive oil because fat-soluble carotenoids (vitamin A) require dietary lipids for optimal absorption
- ·Combine with B12-rich foods (fish, eggs, fortified plant foods) since folate and B12 work synergistically in one-carbon metabolism
- ·Mix with sulfur-containing vegetables (garlic, onions, cruciferous greens) for additive anti-inflammatory and antioxidant effects
- ·Serve with vitamin C sources (citrus, tomatoes, peppers) to enhance iron bioavailability and support antioxidant recycling
Practical Tips
- ·Select firm stems without browning or wilting; store in refrigerator crisper drawer wrapped in damp paper towels for up to 7-10 days
- ·Peel the outer layer of the stem to access the tender, crisp interior; both stem and leaves are edible and nutritious
- ·Consume raw in salads to preserve heat-sensitive vitamin C and folate; light steaming (2-3 minutes) is acceptable if preferred
- ·Choose organic when possible to minimize pesticide residues on leafy portions; rinse thoroughly under running water before consumption
- ·Include celtuce regularly (3-4 servings weekly) as part of diverse vegetable intake to optimize micronutrient intake without exceeding caloric targets
Optimal Timing
Celtuce works optimally in lunch meals when paired with protein and healthy fats, supporting satiety through afternoon and aiding folate-dependent processes during peak metabolic hours
While extremely low-calorie celtuce could technically fit fasting protocols, its benefits are maximized with fat for carotenoid absorption and protein for amino acid utilization
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower celtuce is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about celtuce
What is celtuce?
Celtuce is classified as a vegetable. Celtuce is a leafy Asian vegetable combining lettuce and celery characteristics, providing low-calorie nutrition rich in potassium, vitamin A, and folate for cellular health.
Is celtuce healthy?
Celtuce scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Vitamin C, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is celtuce high in protein?
Not particularly. A 85 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
Is celtuce high in fiber?
Not really. A 85 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in celtuce?
In a 85 g serving, celtuce is highest in Manganese (~25% DV), Vitamin C (~18% DV).
Is celtuce keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1.7 g of net carbs (3.1 g total minus 1.4 g fiber).
When is the best time to eat celtuce?
Best in the midday. Celtuce works optimally in lunch meals when paired with protein and healthy fats, supporting satiety through afternoon and aiding folate-dependent processes during peak metabolic hours
How much celtuce should I eat?
A typical serving is around 85 g (~15 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating celtuce alongside several other vegetable sources.
What pairs well with celtuce?
Celtuce pairs nicely with: Pair with olive oil because fat-soluble carotenoids (vitamin A) require dietary lipids for optimal absorption; Combine with B12-rich foods (fish, eggs, fortified plant foods) since folate and B12 work synergistically in one-carbon metabolism; Mix with sulfur-containing vegetables (garlic, onions, cruciferous greens) for additive anti-inflammatory and antioxidant effects; Serve with vitamin C sources (citrus, tomatoes, peppers) to enhance iron bioavailability and support antioxidant recycling.
Supplements that mirror Celtuce's nutrient profile
Encyclopedia entries that supply the same signature nutrients celtuce contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Celtuce
These are the nutrients celtucecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.