Lettuce
Lettuce is a leafy green vegetable rich in vitamins K and A, folate, and polyphenols, with minimal calories making it ideal for weight management and metabolic health.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin K107.4 mcg89% DV
- Vitamin A314.5 mcg35% DV
- Vitamin C7.8 mg9% DV
- Folate32.3 mcg8% DV
- Manganese0.21 mg9% DV
- Potassium164.9 mg4% DV
- Sugars0.66 g
- Lutein & Zeaxanthin~5.1 mg
- Quercetin~13 mg
- Polyphenols~128 mg
Score · 91/100
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.
- Vitamin K105% DV
- Vitamin A41% DV
- Manganese11% DV
- Vitamin C10% DV
- Folate10% DV
Overview
Lettuce (Lactuca sativa) originated in the Mediterranean region and has been cultivated for over 2,500 years. While often dismissed as nutritionally modest due to high water content (95%), lettuce provides concentrated micronutrients and bioactive compounds per calorie, making it a longevity staple. Different varieties—romaine, butterhead, and red leaf lettuce—vary in phytonutrient density, with darker varieties containing significantly more carotenoids and polyphenols. Lettuce's primary longevity relevance centers on cardiovascular health through its vitamin K content (essential for arterial calcification prevention) and antioxidant compounds that combat oxidative stress and inflammation. The high water and fiber content supports satiety and digestive health without caloric burden. Regular lettuce consumption has been associated with improved endothelial function and reduced cardiovascular disease risk in large prospective studies. Its low glycemic impact makes it particularly valuable for glucose metabolism and diabetes prevention, while its nutrient density supports cognitive function through lutein and zeaxanthin accumulation in the retina and brain.
Health Benefits (5)
- Cardiovascular protection through arterial healthstrongVitamin K activates osteocalcin and matrix Gla-protein, proteins that prevent vascular calcification and maintain endothelial function
- Cognitive and vision preservationmoderateLutein and zeaxanthin accumulate in the macula and hippocampus, filtering blue light and protecting against oxidative damage
- Anti-inflammatory responsemoderatePolyphenols (including caffeic acid and quercetin) inhibit NF-κB signaling and reduce pro-inflammatory cytokine production
- Weight and metabolic managementstrongHigh water and fiber content with minimal calories promotes satiety while providing nutrient density for hormonal balance
- Bone health and fracture preventionmoderateVitamin K mediates bone mineralization and osteoblast differentiation, supporting skeletal density
Food Pairings
- ·Pair with olive oil because fat-soluble vitamins (K, A, E) require dietary lipids for absorption; olive oil's polyphenols synergize with lettuce's antioxidants
- ·Pair with tomatoes because lycopene absorption increases with olive oil and vitamin C from tomatoes enhances iron bioavailability from lettuce
- ·Pair with cruciferous vegetables (broccoli, cabbage) because combined glucosinolates and polyphenols create additive anti-inflammatory effects
- ·Pair with beans or legumes because plant proteins and fiber work synergistically to enhance satiety and provide complementary amino acid profiles
Practical Tips
- ·Choose darker varieties (romaine, red leaf, kale-like lettuce) over iceberg, which contain 5-10x higher polyphenol and carotenoid concentrations
- ·Store in crisper drawer wrapped in damp paper towel to maintain hydration; use within 5-7 days as nutrient density declines with age
- ·Tear rather than chop lettuce by hand within 15 minutes of consumption to minimize enzymatic oxidation of polyphenols
- ·Consume raw or lightly wilted (not cooked) to preserve heat-sensitive vitamins K and C and maximize polyphenol bioavailability
Optimal Timing
Lettuce's low glycemic load and nutrient profile support any meal timing. As a volume-filling, calorie-sparse food, it's particularly useful at lunch or dinner to reduce overall meal energy density without satiety compromise.
Lettuce contains negligible calories and macronutrients; consuming during fasting periods does not meaningfully break metabolic fasting state.
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 lettuce is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about lettuce
What is lettuce?
Lettuce is classified as a vegetable. Lettuce is a leafy green vegetable rich in vitamins K and A, folate, and polyphenols, with minimal calories making it ideal for weight management and metabolic health.
Is lettuce healthy?
Lettuce scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin A, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is lettuce high in protein?
Not particularly. A 85 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Is lettuce high in fiber?
Not really. A 85 g serving provides about 1.1 g of fiber (~4% of the 28 g daily value).
What vitamins and minerals are in lettuce?
In a 85 g serving, lettuce is highest in Vitamin K (~89% DV), Vitamin A (~35% DV).
Is lettuce keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1.3 g of net carbs (2.4 g total minus 1.1 g fiber).
When is the best time to eat lettuce?
Best any time of day. Lettuce's low glycemic load and nutrient profile support any meal timing. As a volume-filling, calorie-sparse food, it's particularly useful at lunch or dinner to reduce overall meal energy density without satiety compromise.
How much lettuce should I eat?
A typical serving is around 85 g (~13 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 lettuce alongside several other vegetable sources.
What pairs well with lettuce?
Lettuce pairs nicely with: Pair with olive oil because fat-soluble vitamins (K, A, E) require dietary lipids for absorption; olive oil's polyphenols synergize with lettuce's antioxidants; Pair with tomatoes because lycopene absorption increases with olive oil and vitamin C from tomatoes enhances iron bioavailability from lettuce; Pair with cruciferous vegetables (broccoli, cabbage) because combined glucosinolates and polyphenols create additive anti-inflammatory effects; Pair with beans or legumes because plant proteins and fiber work synergistically to enhance satiety and provide complementary amino acid profiles.
Supplements that mirror Lettuce's nutrient profile
Encyclopedia entries that supply the same signature nutrients lettuce contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Lettuce
These are the nutrients lettucecontributes 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.