Lettuce, red leaf, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 82 / 100 How is this scored?

Composition

Energy

Protein 1.3 g · 5 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 2.3 g · 9 kcal/100g
Fiber 0.9 g
Water 96 g
Total energy 13 kcal

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

Fat quality 65 / 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 1.9% of energy, within the WHO limit of 10%.

Protein quality 75 / 100 How is this scored?
Histidine 95%
Isoleucine 95%
Leucine 89%
Lysine 75%
Methionine + Cysteine 85%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 93%

Limiting amino acid is Lysine (75% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 32 / 100 How is this scored?

Vitamins

Vitamin A 375 µg
Vitamin C 3.7 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 140 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.08 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.10 mg
Folate (B9) 36 µg
Vitamin B12 0.00 µg

Minerals

Calcium 33 mg
Iron 1.2 mg
Magnesium 12 mg
Phosphorus 28 mg
Potassium 187 mg
Sodium 25 mg
Zinc 0.2 mg
Copper 0.03 mg
Manganese 0.20 mg
Selenium 1.5 µg

Notable source of Vitamin K (187% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.