Lettuce, butterhead (includes boston and bibb types), raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 83 / 100 How is this scored?

Composition

Energy

Protein 1.4 g · 5 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 2.2 g · 9 kcal/100g
Fiber 1.1 g
Water 96 g
Total energy 13 kcal

Macro balance aligns with EFSA guidelines (33% protein, 12% fat, 55% carbs)

Fat quality 66 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.03g

Saturated fat is 2.0% of energy, within the WHO limit of 10%.

Protein quality 77 / 100 How is this scored?
Histidine 84%
Isoleucine 96%
Leucine 89%
Lysine 92%
Methionine + Cysteine 77%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (77% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 32 / 100 How is this scored?

Vitamins

Vitamin A 166 µg
Vitamin C 3.7 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 102 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.08 mg
Folate (B9) 73 µg
Vitamin B12 0.00 µg

Minerals

Calcium 35 mg
Iron 1.2 mg
Magnesium 13 mg
Phosphorus 33 mg
Potassium 238 mg
Sodium 5 mg
Zinc 0.2 mg
Copper 0.02 mg
Manganese 0.18 mg
Selenium 0.6 µg

Notable source of Vitamin K (136% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.