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Fiber in Lettuce

Every leaf puts 
more fiber in your salad!

When served alone, lettuce is not a high fiber food — but every small amount of fiber helps you meet daily requirements.

Although low in fiber, lettuce does score high for having low fat,few calories and many important nutrients.

Those simple lettuce leaves supply you with vitamins A, K, C, and B9 (folate), as well as manganese and other various minerals …and some dietary fiber, too.

An elephant does not eat greens alone, 
and neither should you!

Boost the fiber on your salad plate! Combine your lettuce with red and yellow vegetables, or nuts and seeds, or beans, or grains, or fresh fruits to put more fiber in your meals.

Smart. Satisfying. Simple…
Tear several leaves of Romaine, add chunks of pineapple and fresh-cut orange sections. Top with broken walnuts.
Your healthful salad has good nutrition and tastes great!

Compare the fiber and nutrition
in these popular varieties of lettuce:

(1 cup cut, shredded, or chopped)

Green Leaf
Fiber 0.5 g
Calories 5 kcal
Protein 0.49 g
Vitamin C 3.3 mg
Vitamin K 45.5
Vitamin A 2666 IU
Red Leaf
Fiber 0.3 g
Calories 4 kcal
Protein 0.37 g
Vitamin C 1.0 mg
Vitamin K 39.3 mcg
Vitamin A 2098 IU
Romaine or Cos
Fiber 1.0 g
Calories 8 kcal
Protein 0.58 g
Vitamin C 1.9 mg
Vitamin K 48.2 mcg
vitamin A 4094 IU

Head Lettuces

Crisphead or Iceberg
Fiber 0.7 g Need a tossed salad recipe? Check Just Easy Recipes for lots of smart and simple uses for lettuce.
Calories 8 kcal
Protein 0.51 g
Vitamin C 1.6 mg
Vitamin K 13.7 mcg
Vitamin A 286 IU
Boston or Bibb
Fiber 0.6 g
Calories 7 kcal
Protein 0.74 g
Vitamin C 2.0 mg
Vitamin K 56.3 mcg
Vitamin A 1822 IU
g=gram, kcal=kilocalorie, mg=millegram, mcg=microgram, IU=International Unit
Nutrition content from United States Department of Agriculture (USDA),National Nutrient Database for Standard Reference (SR-23).

If You Want to Get Healthy, 
Eat More Like an Elephant 
And look better to yourself!