Celtuce, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 19.5 MG | 22% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.6 MG | 3% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.1 MG | 3% | |
| Folate, total | 46 UG | 12% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 175 UG | 19% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 39 MG | 3% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 28 MG | 7% | |
| Phosphorus, P | 39 MG | 3% | |
| Potassium, K | 330 MG | 7% | |
| Sodium, Na | 11 MG | 0% | |
| Zinc, Zn | 0.3 MG | 2% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.7 MG | 30% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (18 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of Manganese, Mn (30% DV).
- Good source of Vitamin C, total ascorbic acid (22% DV).
About Celtuce, raw
This leafy vegetable, often mistaken for a lettuce due to its name, is actually a type of stem lettuce with a thick, edible stalk and tender leaves. Its crisp texture and mild, nutty flavor make it a versatile ingredient in both raw and cooked dishes. Low in calories and fat, it's an excellent choice for those looking to add volume and crunch to meals without significantly increasing caloric intake. The vegetable provides a modest amount of protein and is a good source of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels.
In the kitchen, the leaves can be used like any other leafy green—tossed into salads, blended into smoothies, or lightly sautéed. The stalk, once peeled to remove its tough outer layer, can be sliced into sticks for crudités, added to stir-fries, or incorporated into soups and stews. Its subtle flavor pairs well with a variety of seasonings and ingredients, making it a favorite in Asian cuisines where it's often stir-fried with garlic, soy sauce, and sesame oil. Whether enjoyed raw or cooked, this vegetable is a nutritious and adaptable addition to a balanced diet.
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