Nutrition for Butterhead Lettuce

Calories, Protein, Vitamins and More


image of butterhead lettuce source

Butterhead Lettuce Nutrition Summary

One head of butterhead lettuce (163 grams or 0.4 lb) contains 21 calories and 2.2 grams of protein. Butterhead lettuce consist of 96% water, 2% carbohydrates, 1% protein, and less than 1% of fat.

Butterhead lettuce is an excellent source of many nutrients, including Vitamin A, calcium, iron, potassium and Vitamin K. It also contains significant amounts of dietary fiber, folate and manganese.

In one head of butterhead lettuce:

  • Calories: 21
  • Protein: 2.2 g
  • Sugar: 1.5 g
  • Dietary fiber: 1.8 g
  • Fat: 0.4 g
  • Sodium: 8.2 mg
There is no significant amounts of saturated fat or cholesterol in butterhead lettuce.

See the Butterhead Lettuce Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Lettuce, butterhead , raw.

Calories in Butterhead Lettuce

Butterhead lettuce has 21 calories per head or 13 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

54 percent of calories in butterhead lettuce are from carbohydrates, 33% of calories are from protein and 13% of calories are from fat.

Calories from Carbs

The majority, or 54% of the calories in butterhead lettuce are from carbohydrates. The carbs in butterhead lettuce are mostly in the form of dietary fiber and sugar (55% and 45%). 1 head of butterhead lettuce has 7% of daily values or 1.8 grams of dietary fiber.

  • Dietary fiber: 1.8 g
  • Sugar: 1.5 g
There is no significant amounts of starch in butterhead lettuce.

Calories from Fat

About 13% the calories in butterhead lettuce are from fat. Butterhead lettuce is very low in total fat, with 0.4 grams per head. It also is cholestrol free. Most of the fat in butterhead lettuce are healthier unsaturated fats:

  • Total fat: 0.4 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in butterhead lettuce.

Omega-3 in Butterhead Lettuce

Butterhead lettuce is a source of healthy omega-3 fatty acids, containing a total of 0.14 grams for every head. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.14 g

Calories Similar to Butterhead Lettuce

Some other vegetables with similar calories to butterhead lettuce by weight:

Protein in Butterhead Lettuce

One head of butterhead lettuce has 2.2 grams of protein or about 4% of daily recommended intake. Butterhead lettuce is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 2.2 g
  • Threonine: 0.07 g
  • Isoleucine: 0.06 g
  • Leucine: 0.12 g
  • Lysine: 0.09 g
  • Phenylalanine: 0.09 g
  • Valine: 0.09 g
  • Histidine: 0.03 g
There is no significant amounts of tryptophan or methionine in butterhead lettuce.

Protein Similar to Butterhead Lettuce

Some other vegetables with similar amounts of protein to butterhead lettuce by weight:

Vitamins and Minerals in Butterhead Lettuce

An good source of many nutrients, butterhead lettuce contains abundant amounts of Vitamin A, calcium, iron, potassium and Vitamin K. In fact, a single head of butterhead lettuce contains 185% of recommended daily values or 166.7 ug of Vitamin K. Also an excellent source of Vitamin A, a single head of butterhead lettuce contains 39% of recommended daily values or 270.6 ug of Vitamin A.

Vitamins in butterhead lettuce (1 head):
  • Vitamin a: 270.6 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.6 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 6 mg
  • Vitamin e: 0.3 mg
  • Folate: 119 ug
  • Vitamin k: 166.7 ug
Minerals in butterhead lettuce (1 head):
  • Calcium: 57.1 mg
  • Potassium: 387.9 mg
  • Iron: 2 mg
  • Magnesium: 21.2 mg
  • Zinc: 0.3 mg
  • Selenium: 1 ug
  • Phosphorus: 53.8 mg
  • Manganese: 0.3 mg
  • Choline: 13.7 mg
There is no significant amounts of copper, pantothenic acid or vitamin b12 in butterhead lettuce.

Similar to Butterhead Lettuce for Vitamin K

Here are some other vegetables with similarly abundant amounts of Vitamin K to butterhead lettuce:

Flavonoids and Carotenoids in Butterhead Lettuce [3]

Butterhead lettuce contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids quercetin. In one head of butterhead lettuce:

  • beta-carotene: 3239 ug
  • lutein + zeaxanthin: 1993 ug
  • Quercetin: 4.45 mg

Butterhead Lettuce Nutrition Chart

Butterhead Lettuce:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Butterhead Lettuce in Cooking

Butterhead lettuce is in the top 25% most popular ingredients for recipes. Butterhead Lettuce can be consumed raw and is often washed before cooking or serving. Most recipes call for one or two heads of butterhead lettuce.

Friends and Relatives of Butterhead Lettuce

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