Edible parts
Leaves
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 46 kJ / 11 kcal | 1% |
| Protein | 1.2 g | 2% |
| Carbohydrate | 1.4 g | 1% |
| Natural sugars | 1.4 g | 2% |
| Fat | 0.1 g | <1% |
| Saturated fat | 0.03 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 1.5 g |
| Polyunsaturated fat | 0.08 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 10 µg RE | 1% |
| Vitamin C | 1 mg | 1% |
| Vitamin E | 0.64 mg | 5% |
| Vitamin K | 129 µg | 172% |
| Folate | 60 µg | 30% |
| Thiamin (B1) | 0.14 mg | 13% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.5 mg | 3% |
| Pantothenic acid (B5) | 0.19 mg | 3% |
| Vitamin B6 | 0.02 mg | 1% |
| Biotin (B7) | 0.7 µg | 1% |
| Calcium | 24 mg | 3% |
| Iron | 0.13 mg | 1% |
| Magnesium | 9 mg | 2% |
| Potassium | 222 mg | 11% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.03 mg | 3% |
| Manganese | 0.14 mg | 7% |
| Phosphorus | 22 mg | 3% |
| Iodine | 1 µg | 1% |
| Sodium | 9 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Lettuce, average, raw (CoFID 2021 13-520). Nutrients the row does not report are left blank.
Prep notes
Typical mixed salad lettuce. Named heads in the atlas differ — iceberg is paler, romaine is the folate one.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Lettuce (Lactuca sativa) is listed in Thrive’s plant atlas under leafy. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Leaves.