Nutritional profile

Lettuce is very low in calories and high in water. USDA FoodData Central data show that many lettuce types provide vitamin K and vitamin A, and some also contribute folate. It contains a modest amount of fiber, with darker leaves generally offering more nutrients than very pale ones.

In the kitchen

Lettuce is usually eaten raw in salads, sandwiches, tacos, and wraps. Crisp types such as romaine and iceberg hold up well to creamy dressings and layered sandwiches, while leaf lettuces are softer and more delicate. Some sturdy lettuces can also be lightly grilled or added to soups at the end.

Choosing & preparing

Choose heads or leaves that look crisp, bright, and free of slime or major browning. Avoid lettuce that feels heavy with internal moisture or looks wilted. Wash and dry thoroughly so dressings cling better.

Flavor pairings

Lettuce pairs well with citrus, herbs, creamy dressings, vinaigrettes, tomatoes, cucumbers, radishes, bacon, eggs, and cheese. Mild lettuce also works well with stronger salty or acidic toppings.

Tips

Dry lettuce well after washing to prevent soggy salads. Tear delicate leaves instead of chopping if you want cleaner edges. Use older leaves in soups, stir-fries, or smoothies before they spoil.

General food-composition information based on USDA FoodData Central. This is not medical or dietary advice; for personal guidance, consult a registered dietitian or your doctor. Page updated Aug 4, 2026.