Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 13 kCal | 1684 kCal | 0.8% | 6.2% | 12954 g |
| Proteins | 1.33 g | 76 g | 1.8% | 13.8% | 5714 g |
| Fats | 0.22 g | 56 g | 0.4% | 3.1% | 25455 g |
| Carbohydrates | 1.36 g | 219 g | 0.6% | 4.6% | 16103 g |
| Alimentary fiber | 0.9 g | 20 g | 4.5% | 34.6% | 2222 g |
| Water | 95.64 g | 2273 g | 4.2% | 32.3% | 2377 g |
| Ash | 0.55 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 375 μg | 900 μg | 41.7% | 320.8% | 240 g |
| beta Carotene | 4.495 mg | 5 mg | 89.9% | 691.5% | 111 g |
| Lutein + Zeaxanthin | 1724 μg | ~ | |||
| Vitamin B1, thiamine | 0.064 mg | 1.5 mg | 4.3% | 33.1% | 2344 g |
| Vitamin B2, riboflavin | 0.077 mg | 1.8 mg | 4.3% | 33.1% | 2338 g |
| Vitamin B4, choline | 11.8 mg | 500 mg | 2.4% | 18.5% | 4237 g |
| Vitamin B5, pantothenic | 0.144 mg | 5 mg | 2.9% | 22.3% | 3472 g |
| Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 38.5% | 2000 g |
| Vitamin B9, folate | 36 μg | 400 μg | 9% | 69.2% | 1111 g |
| Vitamin C, ascorbic | 3.7 mg | 90 mg | 4.1% | 31.5% | 2432 g |
| Vitamin E, alpha tocopherol, TE | 0.15 mg | 15 mg | 1% | 7.7% | 10000 g |
| gamma Tocopherol | 0.24 mg | ~ | |||
| Vitamin K, phylloquinone | 140.3 μg | 120 μg | 116.9% | 899.2% | 86 g |
| Vitamin PP, NE | 0.321 mg | 20 mg | 1.6% | 12.3% | 6231 g |
| Betaine | 0.2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 187 mg | 2500 mg | 7.5% | 57.7% | 1337 g |
| Calcium, Ca | 33 mg | 1000 mg | 3.3% | 25.4% | 3030 g |
| Magnesium, Mg | 12 mg | 400 mg | 3% | 23.1% | 3333 g |
| Sodium, Na | 25 mg | 1300 mg | 1.9% | 14.6% | 5200 g |
| Sulfur, S | 13.3 mg | 1000 mg | 1.3% | 10% | 7519 g |
| Phosphorus, P | 28 mg | 800 mg | 3.5% | 26.9% | 2857 g |
| Trace Elements | |||||
| Iron, Fe | 1.2 mg | 18 mg | 6.7% | 51.5% | 1500 g |
| Manganese, Mn | 0.203 mg | 2 mg | 10.2% | 78.5% | 985 g |
| Copper, Cu | 28 μg | 1000 μg | 2.8% | 21.5% | 3571 g |
| Selenium, Se | 1.5 μg | 55 μg | 2.7% | 20.8% | 3667 g |
| Zinc, Zn | 0.2 mg | 12 mg | 1.7% | 13.1% | 6000 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.48 g | max 100 г | |||
| Glucose (dextrose) | 0.2 g | ~ | |||
| fructose | 0.28 g | ~ | |||
| Essential Amino Acids | |||||
| Arginine * | 0.041 g | ~ | |||
| valine | 0.048 g | ~ | |||
| Histidine * | 0.019 g | ~ | |||
| Isoleucine | 0.038 g | ~ | |||
| leucine | 0.07 g | ~ | |||
| lysine | 0.045 g | ~ | |||
| methionine | 0.016 g | ~ | |||
| threonine | 0.048 g | ~ | |||
| tryptophan | 0.022 g | ~ | |||
| phenylalanine | 0.067 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.051 g | ~ | |||
| Aspartic acid | 0.14 g | ~ | |||
| glycine | 0.048 g | ~ | |||
| Glutamic acid | 0.155 g | ~ | |||
| Proline | 0.038 g | ~ | |||
| serine | 0.044 g | ~ | |||
| tyrosine | 0.029 g | ~ | |||
| Cysteine | 0.009 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.028 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.025 g | ~ | |||
| 18: 0 Stearin | 0.003 g | ~ | |||
| Monounsaturated fatty acids | 0.009 g | min 16.8 г | 0.1% | 0.8% | |
| 16: 1 Palmitoleic | 0.002 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.006 g | ~ | |||
| Polyunsaturated fatty acids | 0.115 g | from 11.2 to 20.6 | 1% | 7.7% | |
| 18: 2 Linoleic | 0.034 g | ~ | |||
| 18: 3 Linolenic | 0.081 g | ~ | |||
| Omega-3 fatty acids | 0.081 g | from 0.9 to 3.7 | 9% | 69.2% | |
| Omega-6 fatty acids | 0.034 g | from 4.7 to 16.8 | 0.7% | 5.4% |
The energy value is 13 kcal.
- NLEA serving = 85 g (11.1 kCal)
- head = 309 g (40.2 kCal)
- cup shredded = 28 g (3.6 kcal)
- leaf inner = 2.6 g (0.3 kCal)
- leaf outer = 17 g (2.2 kCal)
Red-leaved salad (lettuce) rich in vitamins and minerals such as: vitamin A – 41,7%, beta-carotene – 89,9%, vitamin K – 116,9%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
Tags: calorie content 13 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Red leaf lettuce, calories, nutrients, useful properties Red leaf lettuce