Lettuce - Nutrients & Benefits - Culinary Uses - Types

Nutritional properties of Lettuce Energy :
15.00 Kcal / 100g

Category : Vegetables

Group : Leafy and Stem Vegetables

Composition And Nutritional Value :Lettuce is a low-calorie leafy green vegetable rich in water content and contains vitamins such as vitamin K, vitamin A, folate, and vitamin C. It also provides small amounts of fiber, potassium, and iron. The nutritional content can vary slightly depending on the variety, but lettuce is generally low in calories and fats, making it a great choice for healthy eating and hydration.

Health Benefits : Lettuce is a hydrating food, as it contains over 90% water, which helps with hydration and skin health. The antioxidants in lettuce, such as beta-carotene, support eye health and protect against oxidative stress. Lettuce is also beneficial for digestion due to its fiber content, which promotes healthy bowel movements. The vitamin K in lettuce supports bone health and helps with blood clotting.

Culinary Uses : Lettuce is widely used in salads, sandwiches, wraps, and burgers. It is commonly used as a base for salads and a crunchy topping for sandwiches or tacos. Lettuce leaves can also be used as a substitute for bread or tortillas in low-carb wraps. Some varieties of lettuce, such as romaine, are also grilled or added to cooked dishes for extra texture.

Types : There are several varieties of lettuce, including iceberg, romaine, butterhead, and leaf lettuce. Iceberg lettuce has crisp, light green leaves and is often used in salads and sandwiches. Romaine lettuce is long and sturdy, commonly used in Caesar salads. Butterhead lettuce has soft, tender leaves, while leaf lettuce, available in green or red varieties, is known for its loose, frilled leaves and delicate flavor.

Shopping And Storage Tips : When purchasing lettuce, look for fresh, crisp leaves that are free from wilting, browning, or blemishes. Lettuce should be stored in the refrigerator, ideally in a crisper drawer to maintain its freshness. It is best to consume lettuce within a few days after purchase, as it is highly perishable. For longer storage, lettuce can be wrapped in a damp paper towel and placed in a plastic bag or container to prolong freshness.