Celtuce

Nutrition per ~85 g · ¾ cup chopped

1.7 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

Breaks a fast

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