The New Complete Book of Food

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r Lettuce

(Arugula, butterhead [Bibb], chicory [curly endive], cos

[romaine], crisphead [iceberg], endive, leaf lettuce [green,

red], raddichio)

See also Greens, Spinach.

Nutritional Profile

Energy value (calories per serving): Low

Protein: Low

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Moderate to high

Sodium: Low

Major vitamin contribution: Vitamin A, vitamin C

Major mineral contribution: Iron, calcium

About the Nutrients in This Food

Lettuces are low-fiber, low-protein, virtually fat-free leafy foods whose

primary nutrient contribution is vitamin A from deep yellow carotenes

hidden under green chlorophyll. The darkest leaves have the most vita-

min A. Lettuce also provides the B vitamin folate, vitamin C, plus small

amounts of iron, calcium, and copper.

One-half cup shredded lettuce has less than one gram dietary fiber.

Depending on the variety, it has 50 to 370 IU vitamin A (2 to 16 percent

of the RDA for a woman, 2 to 12 percent of the RDA for a man), 14 to 39

mcg folate (4 to 10 percent of the RDA), and 2 to 3.5 mg vitamin C (3 to 5

percent of the RDA for a woman, 2 to 4 percent of the RDA for a man).

Comparing the Nutritional Value of Lettuces

u   Looseleaf lettuce has about twice as much calcium as romaine,

and nearly four times as much as iceberg.

u   Looseleaf lettuce has about one-third more iron than romaine,

nearly three times as much as iceberg, and nearly five times as

much as Boston and Bibb.