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Vegetables  / Leafy Greens

Lettuce lvs & petioles Nutrition Facts

Letsugas dahon at tangkay
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 79%
Calories 22kcal / 2530kcal (0.87%)
low

Macronutrients

Total Fat
0.4 g/ 42g (0.95%)
low
Saturated Fat
0.05 g/ 20g (0.25%)
free
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.23 g
Total Carbohydrates
3.4 g/ 348g (0.98%)
Dietary Fiber
1.8 g/ 20g (9%)
Sugar
1.6 g/ 63g (2%)
Protein
1.3 g/ 71g (1%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
19 mg/ 70mg (27%)
source
Vitamin B1
0.06 mg/ 1mg (5%)
Vitamin B2
0.11 mg/ 1mg (8%)
Vitamin B3
0.5 mg NE/ 16mg NE (3%)

Minerals

Calcium
97 mg/ 750mg (12%)
Iron
3.4 mg/ 12mg (28%)
source
Phosphorus
34 mg/ 700mg (4%)
Sodium
17 mg/ 1500mg (1%)
very low
What is this food?
AI-assisted
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
AI-assisted
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
AI-assisted
  • 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
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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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