Lettuce benefits and nutritional information

Lettuce is a vegetable rich in fiber and easy to be included in the daily diet, being responsible for bringing health benefits such as helping to lose weight and control blood glucose, as it is rich in fibers that give satiety and decrease the absorption of carbohydrates in the intestine.

In addition, this leaf can be easily planted at home, needing only a small pot and plenty of sunlight to grow.

The following are all the health benefits of lettuce:

  1. Help to lose weight, for containing few calories and for being rich in fibers that increase the feeling of satiety;
  2. Fight insomnia, for having soothing properties;
  3. Fight constipation, because it is rich in fibers;
  4. Prevent anemia, as it contains folic acid;
  5. Prevent cancer, as it is rich in antioxidants;
  6. Maintain bone health, as it contains vitamin K;
  7. Help in controlling diabetes, as it helps to lower the glycemic index of meals.

To obtain these benefits, you should consume at least 4 lettuce leaves per day, preferably adding 1 teaspoon of olive oil to the meal, to increase its antioxidant power. Here's how to make a lettuce juice to fight insomnia.

Nutritional information and how to use

The table below shows the nutritional composition in 100 g of flat, purple lettuce.

American LettuceSmooth LettucePurple Lettuce
Energy9 kcal14 kcal13 kcal
Protein0.6 g1.7 g1.9 g
Fat0.1 g0.1 g0.2 g
Carbohydrate1.7 g2.4 g2.5 g
Fiber1.0 g2.3 g2.0 g
Phosphor19 mg26 mg51 mg
Vitamin C11 mg21.4 mg13.5 mg

Lettuce can be added to salads, juices and sandwiches, and must be stored in the refrigerator to preserve its folic acid and vitamin C content. To keep the leaves for longer, use a container with a lid and place a napkin or paper towel at the bottom and top of the container, so the paper will absorb moisture from the leaves, making them last longer. In addition, you can also place a napkin between each sheet, remembering to change the paper when it is very humid.

How to plant lettuce at home

To plant lettuce at home, you should have a 20 to 30 cm deep pot with deep holes, which should be placed in an airy place that receives sunlight for at least 5 hours a day. The pot must be filled with very soft soil, where the seeds will be planted, which must be watered daily, or the plant seedlings, which must be watered every other day.

The seeds germinate after 1 or 2 weeks of care, when they must also be watered every other day. It is important to remember that individual leaves can be removed from the flat lettuce of the earth, but that it is necessary to remove the entire stem when it is the beaded type of the leaf.

Stuffed Lettuce Roll recipe


  • 6 smooth lettuce leaves
  • 6 slices of minas light cheese or ricotta cream
  • 6 slices of turkey ham
  • 1 small grated carrot or ½ beet


  • 2 tablespoons olive oil
  • 1 tablespoon of water
  • 1 tablespoon mustard
  • 1/2 tablespoon lemon juice
  • Salt and oregano to taste

Preparation mode

Place a slice of cheese, ham and 2 tablespoons of grated carrot on each lettuce leaf, wrapping the leaf and securing it with toothpicks. Distribute the rolls in a container, mix all the ingredients of the sauce and sprinkle over the rolls. To make the roll more nutritious, you can add shredded chicken to the filling.

Simple Lettuce Salad


  • 1 lettuce
  • 2 grated carrots
  • 1 grated beet
  • 1 peeled and seedless tomato
  • 1 onion cut into slices
  • Olive oil, vinegar, salt and oregano to taste

Preparation mode

Mix all ingredients and season with oil, vinegar, salt and oregano. This salad can serve as a side dish or as a starter in main meals, helping to increase satiety and control the absorption of carbohydrates and fats in the intestine.

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