Lettuce (Butterhead, including Boston Bibb Types) – Raw
Butterhead lettuce, also known for its varieties like Boston Bibb, is a fresh and nutritious leafy green that adds a mild, buttery flavor to any dish. It’s commonly used in salads, sandwiches, wraps, and garnishes, prized for its soft texture and vibrant green color. Its delicate, tender leaves make it a favorite choice for those seeking a light and refreshing option in their meals.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 13 kcal |
| Protein | 1.35 g |
| Total Fat | 0.22 g |
| Saturated Fat | 0.029 g |
| Carbohydrates | 2.23 g |
| Dietary Fiber | 1.1 g |
| Sugars | 0.94 g |
| Calcium | 35 mg |
| Iron | 1.24 mg |
| Magnesium | 13 mg |
| Phosphorus | 33 mg |
| Potassium | 238 mg |
| Sodium | 5 mg |
| Zinc | 0.2 mg |
| Copper | 16 mcg |
| Manganese | 0.179 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 3.7 mg |
| Thiamine (Vitamin B1) | 0.057 mg |
| Riboflavin (Vitamin B2) | 0.062 mg |
| Niacin (Vitamin B3) | 0.357 mg |
| Vitamin B6 | 0.082 mg |
| Folate (Vitamin B9) | 73 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 166 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Lettuce, including butterhead and Boston Bibb types, is naturally allergen-free. However, it is important to consider that cross-contamination with allergens can occur during handling or packaging. Always ensure that lettuce is washed thoroughly to minimize any risk of exposure.
Dietary Preferences:
- Low-Calorie: At just 13 kcal per 100g, butterhead lettuce is an excellent choice for those watching their caloric intake.
- Low Fat: The minimal fat content makes it suitable for low-fat diets.
- Vegan & Vegetarian: This lettuce is naturally vegan and vegetarian, making it a great addition to plant-based meals.
- Gluten-Free: Butterhead lettuce is naturally gluten-free, making it safe for individuals with celiac disease or gluten sensitivity.
- Low in Sodium: With only 5 mg of sodium per 100g, this lettuce is suitable for those following a low-sodium diet.
Health Benefits:
- Rich in Vitamins & Minerals: Butterhead lettuce is a good source of essential vitamins and minerals, including vitamin A (for eye health), vitamin C (for immune support), and folate (important for cell growth and regeneration).
- Hydration: Comprising about 95% water, this lettuce helps to keep you hydrated while providing minimal calories.
- Digestive Health: The fiber content in lettuce promotes healthy digestion and regular bowel movements, while also supporting gut health.
- Antioxidant Properties: The presence of vitamin C, manganese, and beta-carotene provides antioxidant benefits, helping to fight oxidative stress in the body.
Culinary Tips:
- Salads: Butterhead lettuce is perfect for light, refreshing salads, either as the main green or as part of a mixed salad.
- Wraps & Sandwiches: Its tender leaves are perfect for wrapping up fillings or layering in sandwiches, offering a delicate crunch.
- Smoothies: Add a handful of butterhead lettuce to smoothies for a nutrient-packed boost with minimal flavor disruption.
- Garnishes: Use it as a garnish for soups, grilled meats, or even as a base for appetizers to add texture and color.
Conclusion:
Butterhead lettuce, including varieties like Boston Bibb, is not only a delightful addition to meals with its soft, mild flavor and tender texture, but also a powerhouse of essential nutrients. Low in calories and fat while providing a rich array of vitamins, minerals, and antioxidants, it is an excellent choice for anyone looking to enhance their diet with a light yet nutritious green. Whether you’re making a salad, sandwich, or smoothie, butterhead lettuce will always add a touch of freshness and nutrition to your plate.
