Lettuce contains a very large amount of water and low energy components, as is the case with all greens. 100 g of lettuce provide 1.3 g of carbohydrates for your body.13 kcal calories in lettuce Fructose and glucose is 50% of these carbohydrates. Lipids are present in very small quantities, 0.4 g per 100 g of lettuce, but nevertheless an important nutritional contribution. Indeed, they are composed mainly of polyunsaturated fatty acids, particularly linolenic acid, sometimes referred to as omega-3. These fatty acids have beneficial effects on blood flow and help prevent cardiovascular disease.
Nutritional values and calories in lettuce
So How Many Calories are in lettuce? in 100 g there are 1.2 g of protein, 1.3 g of carbohydrates, 0.4 g of fats and 13 kcal calories in lettuce. Lettuce gives your body a wide variety of minerals and trace elements. Potassium is one third of these minerals. Lettuce also contains calcium, phosphorus and magnesium.
This vegetable is also a significant source of vitamins. 100 g of lettuce contain an average of 8 mg of vitamin C. But that amount may increase for the darkest leaves of lettuce harvested recently. Lettuce is also a B vitamin particularly important for a fresh vegetable. It also contains useful amounts of pro-vitamin A and vitamin E. This significant contribution of lettuce vitamins actually an essential nutrient for preventive nutrition. It allows, thanks to vitamins, to reduce cellular aging and reduce the risk of cardiovascular disease.
Lettuce is also a supply of fibers, which are essential to fight against cardiovascular problems and gastrointestinal. Note that the lettuce leaves are not the same energy intake as they are on the outside or closer to the heart of the lettuce. The dark leaves, for example, contain more pro-vitamin A. It is best to consume all the lettuce, the outer leaves as the leaves of the heart.
A 100 g portion of lettuce contains 13 calories, which represents just 1% of the recommended daily caloric intake. This part of the recommended daily caloric intake increased to 5% when seasoned lettuce with dressing.
How to Keep Lettuce
The lettuce does not keep long, so it should be eaten as soon as possible. To extend its conservation, put it in a cool place, ideally in the crisper of your refrigerator, and protect it with plastic film.
To choose your lettuce, look at its base and check that it is very white, indicating its freshness. It must of course remove with wilted lettuce.
Useful Tips for Maximizing the Benefits of Calories in lettuce
Before eating, wash thoroughly and drain lettuce. If you find midges, put a little white vinegar in your wash water, and you will quickly see midges float on the surface of the water. Then empty the water from the sink and rinse the lettuce.
The lettuce is eaten mostly raw. It is prepare in salads, alone or mix with other vegetables. It is an appetizing hors d’oeuvres and refreshing. For preventive nutrition, it is good to provide a regular lettuce in a meal, because its interesting nutritional and low calorie. It is particularly recommended as part of a slimming diet, because it is low in calories and provides a feeling of fullness.
Lettuce can also be eaten cooked and be included in a vegetable dish. Asians often prepare the cooked: they cut it and put it in soups. On the other hand, are often used for lettuce to decorate dishes.
Always wait until the last moment to season lettuce. Do it just before sitting down to eat, otherwise it fades quickly, but some lettuce with thick leaves such as oak leaf.
History of Lettuce
Lettuce was introduce in USA in the Middle Ages. Previously, the Romans were eating to prepare for their big meal in their stomach. Lettuce is a generic name which includes hundreds of varieties of vegetables, which can consume all year. Its scientific name is “Lactuca sativa”.
This is the third most consumed vegetable in France, especially head lettuce is the most popular. Other varieties of lettuce are also common, such as oak leaf, which has a nutty taste. There is also the Batavia, which is particularly strong and Lollo Rossa, whose leaves are very curly and red. La Lollo Blonde is the same type as the latter, but with green leaves. Finally, we find escarole, which is particularly well preserve, the leaf. The leaves are curl and corn salad, lettuce is typically a winter and spring.
There is a quality label for fruits and vegetables: the Flandria label. It is attribute to fruits and vegetables that meet a number of criteria, including long-life, firmness, taste and the perfect shape. The label also takes into account respect for the environment in the cultivation of fruits and vegetables. The growers must limit the chemical protection of crops against pests and natural enemies are introduce to cure diseases. The growers must meet strict specifications for the qualification and calories in lettuce.