High in nutrients but low in calories
Red leaf lettuce is nutrient-dense, which means it has a high concentration of critical vitamins and minerals while being low in calories. Three cups (85 grams) of shredded leaves provide the following nutrients:
- Calories: 11
- Protein: 1 gram
- Fat: 0.2 grams
- Fiber: 1 gram
- Vitamin K: 149% of the Daily Value (DV)
- Vitamin A: 127% of the DV
- Magnesium: 3% of the DV
- Manganese: 9% of the DV
- Folate: 8% of the DV
- Iron: 6% of the DV
- Vitamin C: 5% of the DV
- Potassium: 5% of the DV
- Vitamin B6: 4% of the DV
- Thiamine: 4% of the DV
- Riboflavin: 4% of the DV
Its nutritional composition is comparable to that of other common leafy vegetables such as a green leaf, romaine, and iceberg lettuce, with a few noticeable exceptions. Red leaf lettuce, for example, has more vitamin K, slightly more iron, and somewhat fewer calories than romaine, whereas romaine has more fiber and vitamins A and C.
