Quick Answer
Butter leaf lettuce is very low in calories, with only about 7 calories in 1 cup of shredded leaves. A whole butter lettuce head contains approximately 20-25 calories. The calories come mostly from carbohydrates in the form of fiber, with minimal fat and protein. Butter lettuce gets its name from its smooth, supple texture reminiscent of butter. It has green leaves that are larger than regular lettuce and have a sweeter, mild taste.
Calories and Nutrients in Butter Lettuce
Butter lettuce is made up of mostly water, so a 1 cup serving only contains about 7 calories (1). Additionally, that 1 cup serving provides (2):
- 1.3 grams of carbohydrates
- 0.7 grams of fiber
- 0.2 grams of sugar
- 0.2 grams of protein
- 36 milligrams of calcium
- 794 IU of vitamin A
- 9 milligrams of vitamin C
- 58 micrograms of folate
- 167 milligrams of potassium
The 7 calories come mostly from carbohydrates. Butter lettuce contains no significant amounts of fat or protein.
The calories can add up quickly if eating very large portions. For example, a full large head of butter lettuce may weigh around 600-700 grams. With about 7 calories per 100 grams, that entire head would contain 42-49 calories. Still, that is very minimal for the large volume of lettuce.
Comparing Calories in Butter Lettuce and Other Lettuce Types
Butter lettuce is on the lower end of the calorie scale compared to other common lettuce varieties (1):
| Lettuce Type | Calories per 1 Cup Shredded |
|---|---|
| Butter lettuce | 7 |
| Romaine lettuce | 8 |
| Green leaf lettuce | 8 |
| Red leaf lettuce | 9 |
| Iceberg lettuce | 10 |
As you can see, the differences are minor. All types of lettuce are very low in calories since they are mostly water. Choosing butter lettuce vs other varieties won’t significantly change the calorie content.
Butter Lettuce Nutrition
Butter lettuce is high in vitamins A and K, and also provides folate, potassium, and some fiber. Here is the full nutrition facts for 1 cup of shredded butter lettuce (1):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 7 | 0% |
| Fat | 0.2 g | 0% |
| Carbohydrates | 1.3 g | 0% |
| Fiber | 0.7 g | 3% |
| Sugars | 0.2 g | 0% |
| Protein | 0.2 g | 0% |
| Calcium | 36 mg | 3% |
| Iron | 0.5 mg | 3% |
| Potassium | 167 mg | 4% |
| Vitamin A | 794 IU | 16% |
| Vitamin C | 9 mg | 11% |
| Vitamin K | 102 mcg | 85% |
| Folate | 58 mcg | 15% |
Butter lettuce does not contain significant protein or healthy fats. Its main nutritional benefits come from vitamins, minerals, and fiber.
Some of the key vitamins and minerals in butter lettuce include:
- Vitamin A: Butter lettuce is an excellent source of vitamin A, with one cup providing 16% of the RDI. Vitamin A supports immune function and eye health (3).
- Vitamin K: A 1 cup serving meets 85% of the RDI for vitamin K. This important nutrient helps with blood clotting and bone health (4).
- Folate: Also known as vitamin B9, folate is essential for cell growth and DNA synthesis. Butter lettuce provides 15% of the RDI per cup.
- Potassium: Known to reduce blood pressure and counter sodium in the diet, potassium is found in modest amounts in butter lettuce (5).
So while butter lettuce is low in calories, it does provide nutrients that make it a healthy addition to a balanced diet.
Butter Lettuce: Best Uses to Maximize Nutrition
Butter lettuce has a sweeter, milder taste compared to some other lettuces, according to taste-testers (6). Its tender leaves make a good base for salads or sandwiches.
Here are some tips for buying, storing, and using butter lettuce:
– Look for heads with crisp, unwilted leaves. Avoid brown edges or slimy spots.
– Store unwashed heads in a plastic bag in the refrigerator for up to a week. Wash just before use.
– Add shredded butter lettuce to salads, tacos, burgers, sandwiches, and wraps.
– Use larger outer leaves as lettuce cups for healthy finger foods.
– Mix with other salad greens like spinach, kale, arugula for more texture and nutrients.
– Add shredded lettuce to soups, pastas, omelets, and other hot dishes just before serving.
– Saute quickly in olive oil with a pinch of salt for a warm side dish.
Maximize nutrition by using lettuce leaves soon after purchase and refrigeration. Wash and dry the leaves well before use. Overly soggy lettuce can lose some nutrients.
Butter Lettuce Calories in Recipes
Butter lettuce is delicious in all kinds of recipes, while adding very minimal calories. Here are a few recipe ideas using butter lettuce:
Butter Lettuce Salad with Chicken
This nutritious salad uses 4 cups of shredded butter lettuce as the base. With about 7 calories per cup, the lettuce contains around 28 calories. Grilled chicken breast, avocado, boiled egg, and a light balsamic vinaigrette add protein, healthy fats, and antioxidants. Total calories depends on amounts of added ingredients.
Butter Lettuce Tacos
For a lighter taco option, use butter lettuce leaves instead of tortillas. Fill with lean ground turkey or beef, salsa, beans, corn, cilantro, and other toppings. Each lettuce leaf has about 1-2 calories, keeping the tacos low in calories.
Butter Lettuce Wrap Sandwich
Replace bread with lettuce leaves for a satisfying low calorie sandwich. Fill large butter lettuce leaves with hummus, roasted vegetables or chicken, avocado, sprouts and other tasty fillings. Each whole leaf has under 5 calories.
Butter Lettuce Soup
Add 4-5 cups of chopped butter lettuce to bone broth with onions, garlic, and spices for an easy, light soup. The lettuce provides fewer than 30 calories to this low calorie soup.
So in summary, butter lettuce itself contains minimal calories so it can be enjoyed liberally in salads, sandwiches, tacos, soups and other healthy recipes. Focus on the other ingredients in your recipes to control calorie content.
Tips for Serving Butter Lettuce
Here are some tips for incorporating butter lettuce into your diet:
– Add shredded lettuce to any sandwich or wrap for extra nutrition without many more calories.
– Make lettuce cups instead of taco shells or bread products to slash calories.
– Toss salads with a mix of leafy greens including butter lettuce for variety of taste and nutrition.
– Make lettuce the star of your dish – serve grilled shrimp over a whole butter lettuce leaf.
– Saute or quickly wilt lettuce in a pan with a little oil and spices for a hot side dish.
– Blend lettuce into smoothies or juices to add nutrients without impacting calories or taste.
– Wrap ingredients like ground turkey and veggies in lettuce leaves and bake for delicious low carb “enchiladas”.
– Stuff larger lettuce leaves with tuna or chicken salad for easy lunch or appetizers.
With its mild, sweet taste and delicate texture, butter lettuce makes it easier than ever to eat more nutritious leafy greens and minimize calories. Explore all the tasty ways you can incorporate this lettuce into your diet.
Nutrition Facts for Butter Lettuce
Here are the nutrition facts for 1 cup of shredded butter lettuce (1):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 7 | 0% |
| Fat | 0.2 g | 0% |
| Carbohydrates | 1.3 g | 0% |
| Fiber | 0.7 g | 3% |
| Sugars | 0.2 g | 0% |
| Protein | 0.2 g | 0% |
| Calcium | 36 mg | 3% |
| Iron | 0.5 mg | 3% |
| Potassium | 167 mg | 4% |
| Vitamin A | 794 IU | 16% |
| Vitamin C | 9 mg | 11% |
| Vitamin K | 102 mcg | 85% |
| Folate | 58 mcg | 15% |
As you can see, butter lettuce is very low calorie and provides vitamins A and K, folate, and some fiber, iron, and potassium. Enjoy it regularly as part of a healthy, balanced diet.
Tips for Eating More Butter Lettuce
Here are some simple ways to eat more butter lettuce each day:
– Make a butter lettuce salad topped with lean protein and healthy dressing for lunch.
– Add shredded butter lettuce to sandwiches and wraps.
– Use lettuce leaves instead of tortillas or buns for low carb tacos, burgers, or sandwiches.
– Make lettuce wraps with turkey and cheese for an easy snack or appetizer.
– Stir chopped lettuce into soups, stews, pasta dishes and casseroles.
– Saute butter lettuce quickly in a pan with a little olive oil, garlic and herbs.
– Blend lettuce into smoothies for added nutrition without changing the taste.
– Snack on lettuce leaves spread with hummus or guacamole.
– Add shredded lettuce to omelets, frittatas, and scrambled egg whites.
With its mild taste and delicate texture, it’s easy to eat more butter lettuce each day by enjoying it in place of breads, tortillas, and other high calorie options. Boost nutrition without the extra calories!
Common Questions
Is butter lettuce healthy?
Yes, butter lettuce is very healthy. It provides vitamins A and K, potassium, folate and fiber with almost no calories. The tender green leaves make it easy to eat more lettuce.
How many calories in a head of butter lettuce?
A whole head of butter lettuce contains about 20-25 calories. The size and weight can vary, but with about 7 calories in 1 shredded cup, a whole head averages around 25 calories.
Does butter lettuce have protein?
No, butter lettuce does not contain significant protein. Each cup has less than 1 gram of protein. It’s main nutrients are from vitamins, minerals, and fiber instead of macronutrients like protein.
Is butter lettuce good for weight loss?
Yes, butter lettuce can be an excellent food for weight loss diets. With only 7 calories per shredded cup, you can eat large portions to feel satisfied without consuming excess calories.
What’s the difference between butter lettuce and Boston lettuce?
Butter lettuce and Boston lettuce are two varieties of leaf lettuce. Butter lettuce has smooth, supple leaves with a sweeter flavor. Boston lettuce has loosely bunched leaves with a more bitter taste. Both are very low in calories.
The Bottom Line
Butter lettuce is an extremely low calorie lettuce, with just 7 calories in each shredded cup. Its tender green leaves provide vitamins A and K, folate, fiber and other nutrients without adding calories. With its mild, sweet flavor and delicate texture, butter lettuce is an easy way to boost your nutrition and control your calories at the same time. Enjoy it in salads, sandwiches, wraps, and other healthy recipes to increase your daily vegetable intake.
