Vegetable

Lettuce

Health
ScoreA+

Lettuce is a leafy green vegetable rich in vitamins K and A, folate, and polyphenols, with minimal calories making it ideal for weight management and metabolic health.

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Why Lettuce scores 94

Nutrient density34

Protein quality12

Fiber content10

Healthy fats5

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin K 89%Vitamin A 35%Manganese 9.3%Vitamin C 8.7%Folate 8.1%

Nutrition

per_100g

Calories

1.4g

Protein

2.9g

Carbs

0.2g

Fat

1.3g

Fiber

Health benefits

Cardiovascular protection through arterial health

strong evidence

Vitamin K activates osteocalcin and matrix Gla-protein, proteins that prevent vascular calcification and maintain endothelial function

Cognitive and vision preservation

moderate evidence

Lutein and zeaxanthin accumulate in the macula and hippocampus, filtering blue light and protecting against oxidative damage

Anti-inflammatory response

moderate evidence

Polyphenols (including caffeic acid and quercetin) inhibit NF-κB signaling and reduce pro-inflammatory cytokine production

Weight and metabolic management

strong evidence

High water and fiber content with minimal calories promotes satiety while providing nutrient density for hormonal balance

Bone health and fracture prevention

moderate evidence

Vitamin K mediates bone mineralization and osteoblast differentiation, supporting skeletal density

Pairs well with

·Pair with olive oil because fat-soluble vitamins (K, A, E) require dietary lipids for absorption; olive oil's polyphenols synergize with lettuce's antioxidants
·Pair with tomatoes because lycopene absorption increases with olive oil and vitamin C from tomatoes enhances iron bioavailability from lettuce
·Pair with cruciferous vegetables (broccoli, cabbage) because combined glucosinolates and polyphenols create additive anti-inflammatory effects
·Pair with beans or legumes because plant proteins and fiber work synergistically to enhance satiety and provide complementary amino acid profiles

Practical tips

·Best timing: Lettuce's low glycemic load and nutrient profile support any meal timing. As a volume-filling, calorie-sparse food, it's particularly useful at lunch or dinner to reduce overall meal energy density without satiety compromise.
·Choose darker varieties (romaine, red leaf, kale-like lettuce) over iceberg, which contain 5-10x higher polyphenol and carotenoid concentrations
·Store in crisper drawer wrapped in damp paper towel to maintain hydration; use within 5-7 days as nutrient density declines with age
·Tear rather than chop lettuce by hand within 15 minutes of consumption to minimize enzymatic oxidation of polyphenols
·Consume raw or lightly wilted (not cooked) to preserve heat-sensitive vitamins K and C and maximize polyphenol bioavailability