Lettuce, butterhead (includes boston and bibb types), 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 | 3.7 MG | 4% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.4 MG | 2% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 73 UG | 18% | |
| Choline, total | 8.4 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 166 UG | 18% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 102.3 UG | 85% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 35 MG | 3% | |
| Iron, Fe | 1.2 MG | 7% | |
| Magnesium, Mg | 13 MG | 3% | |
| Phosphorus, P | 33 MG | 3% | |
| Potassium, K | 238 MG | 5% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 2% | |
| Manganese, Mn | 0.2 MG | 8% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in calories (13 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Rich source of Vitamin K (phylloquinone) (85% of Daily Value per 100g).
About Lettuce, butterhead (includes boston and bibb types), raw
Leafy and delicate, this type of lettuce is known for its soft, buttery texture and slightly sweet flavor. Boston and Bibb varieties are the most common, often forming loose, rounded heads. Nutritionally, it's a very low-calorie food, making it an excellent choice for those managing weight or seeking to increase their vegetable intake without significantly impacting their caloric budget. Although it provides a modest amount of protein, carbohydrates, and fiber, the primary benefit lies in its micronutrient content. It offers good amounts of vitamin K, crucial for blood clotting and bone health, as well as decent levels of folate, which is essential for cell growth and development.
This lettuce is incredibly versatile in the kitchen. Its tender leaves are perfect for salads, providing a gentle base for other ingredients. You can also use the larger leaves as wraps for fillings like chicken salad or seasoned ground meat, providing a lower-carb alternative to tortillas. Due to its delicate nature, it doesn't hold up well to high heat, so it's typically enjoyed raw. To maximize its freshness and nutritional value, store it properly in the refrigerator and use it within a few days of purchase. Enjoy it as a side dish, a light lunch, or a component of a more elaborate meal.
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